Terminology & Scaling



AMRAP:  As Many Repetitions (or Rounds) As Possible – typically in a specified timeframe.

Rx’d:  As Prescribed – the suggested parameters for a given exercise (weight for example).

Scaled: Alternative exercise for more complex or difficult moves.

Rep:  A repetition or one instance of a given exercise.

Set:  A group of repetitions.

WOD:  Workout of the Day.

Buy In: This must be completed before anything else is completed.

POOD: Russian Kettlebell weight measurement (1 Russian pound). It is equal to 16.38 kilograms or 36.11 pounds.

Number in bracket: Weight in pounds. Please do not follow prescribed weight unless a high level athlete, adjust it to your capabilities.


All weights are RX- Please choose a suitable weight for yourself and for your desired effort level that day. Every session doesn’t need to be a all out session.

Muscle Up- Chest To Bar Pull Up- Pull Up- Banded Pull Up- Assisted Pull Up- Jumping Pull Up- TRX Row.

Box Jumps- Box Step Ups.

Toes To Bar- Knee Raises- Lying Leg Raises.

Double Under- Single skips (2x as many).

Ring Dips- Dips- Close Grip Push Ups- Kneeling Close Grip Push Ups.

Any Squat- Air Squat.

Head Stand Push Ups (HSPU)- Push Ups- Kneeling Push Ups- Kneeling Push Ups with hands raised (on a box/plate).

Changing cardio modalities- All changes are approximate and correspond to each modality as close as possible. Row 120% of running distance. Run 80% off rowing distance if running. (Watt) bike 300% of running distance. E.g Run 500m, row 600m, bike 1.5k.