If you’re new to JR CrossFit, one thing you’ve probably realized is there are quite a few different terms and acronyms we use to talk about our workouts. In this week’s blog post, we’re going to walk you through all of the different types of workouts you might see in a given week.
The most basic term you’ll hear thrown around is “WOD.” This simply stands for “workout of the day,” so that’s how you know what workout you’ll be doing on a specific day. Some days, there might even be two WODs: one focused on strength training and another shorter workout to wrap up things up.
There are also girl WODs and hero WODs, and we typically do one of each every month. Girl WODs are a collection of benchmark workouts created by CrossFit founder Greg Glassman. Glassman said that he named them after girls because of how the National Weather Service names hurricanes after girls, because you should feel like a storm hit you when you finish them.
On the other hand, hero WODs are created in recognition of a fallen first responder or member of the military who died in the line of duty. These workouts are created to give people the “opportunity to reflect on the sacrifices of the fallen, and to speak their names and honor their memories.”
This month at JR CrossFit, we’ll be tackling the girl WOD “Mary” and the hero WOD Three Wise Men.
Another common term you’ll hear is AMRAP, which stands for as many rounds as possible, as many reps as possible, or as many rounds and reps as possible.
When you’re doing a workout where the goal is “as many rounds as possible,” you’re trying to complete as many full rounds of the workout as possible in the allotted time. Your final score will be the total number of rounds you completed.
If the goal of the workout is to complete “as many reps as possible,” you’re simply trying to move through as many repetitions of the workout as possible. In this case, your final score is the total number of reps you completed in the allotted time.
And finally, if the goal is “as many rounds and reps as possible,” the goal is to complete as many rounds as possible, but if you don’t finish the last round, you still get to count those reps as part of your score. For example, your final score might be something like “6 + 12,” indicating that you completed 6 full rounds and 12 reps towards your 7th round.
Here is a recent AMRAP workout we did at JR CrossFit:
15min AMRAP – Rounds and Reps:
- 15/12 Cal Row or Bike
- 3 Snatch @ 70% of 1RM
- 6 Bar Over Burpee
In this workout, your goal would be to complete as many rounds and reps of the movements as possible during the 15 minutes of time
Next up is EMOM, or an every-minute-on-the-minute workout. During an EMOM workout, you complete a specific task at the start of every minute for a set amount of time.
Here’s an example EMOM we completed recently:
12 minute EMOM:
- Odd: 5 pull ups
- Even: :30 second handstand hold
This workout ran for 12 minutes. On every odd minute (minute 1, 3, 5, etc), you completed 5 pull ups. On every even minute (2, 4, 6, etc), you completed a 30 second handstand hold. The leftover time is your rest and transition time. For instance, if you completed your 5 pull Ups in 25 seconds, you would have 35 seconds to transition and rest before your handstand hold.
When you see a workout that is “for time,” the goal is simple: complete the workout as quickly as possible, but without sacrificing your form. Here’s a recent workout we did for time:
Metcon (Time), 3rds
- 10 Cal Row (or bike)
- 20 Alternating DB Snatch (50/35)
- 5 Front Squat (155/105)
In this workout, your goal would be to complete three rounds of the work as quickly as possible. The other numbers you see are the prescribed weight for each movement; if you do the weights as written, you “RX” the workout, but you can also scale the weight and the movements to something with which you’re more comfortable.
Your measure might not always be your time, though. Sometimes it might be the heaviest weight completed, sometimes it might be the total number of calories you burned on a rower or bike.
Tabata workouts are a different type of workout where you work for twice as long as you rest. A traditional tabata set is 8 rounds of 20 seconds of work and 10 seconds of rest.
- Goblet Squats (53/35)
- KB Swing (53/35)
- Battle Ropes
- Plank Shoulder Taps
In this workout, you would complete 20 seconds of work, then get 10 seconds of rest. You’d do that eight times for a total of 4 minutes of work at each station. So, 4 minutes of goblet squats, then 4 minutes of kettlebell swings, then 4 minutes of battle ropes, and 4 minutes of plank shoulder taps.
As you can see, there are a few different types of workouts that we commonly complete at JR CrossFit. This means that everyday is different, and just because you excel at one type of workout doesn’t mean you’ll excel at every type of workout. There’s always something to work towards.
We’ve got a lot of new members at JR CrossFit this month, so hopefully this served as a good explanation of the types of workouts Coach Matt programs for us every week. If you ever have more questions about a workout, never hesitate to ask your coach for more explanation!