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.