Wednesday WODs

Original Post: https://www.americanpartisan.org/2020/01/ap-fitness-challenge/

In keeping with the spirit of the AP Fitness Challenge, I decided to post a Workout of the Day (WOD) every Wednesday to give you, the readers, a challenge to complete. I will be doing them beforehand and posting my results with the WOD. These WODs are not original, new or super secret. You can find lists and lists on the internet and adapt them to what equipment you have – or even if you have no equipment at all. I personally love the book Cross Training 101: Build the Ultimate Athletic Physique, which is where many of the WODs are coming from (I may modify some slightly to make them more relevant to our purposes).

Of course, modify the exercise as needed (i.e. if you cannot run, walk; if you cannot do a push up, do a modified pushup with your knees down OR a wall push up, etc)

Let’s first go over some basic types of WODs:

  • As Many Reps As Possible (AMRAP) – Within a certain time constraint, complete as many rounds of exercises as possible
  • Every Minute on the Minute (EMOM) – Within a certain time constraint, complete the exercise(s) at the beginning of every minute
  • For Time – Complete the workout in the quickest time possible and record your time
  • Tabata – Style of interval training where you exercise for 20 seconds and rest for 10 seconds for a total of 8 rounds

WOD

AMRAP: 20 minutes

  1. 10 burpees
  2. 15 pushups
  3. 20 lunges (each leg)
  4. 25 crunches

My numbers: I did 3.5 sets total. The complete sets averaged about 6 minutes a set. On the last incomplete set, I got through the burpees and pushups and then 6 lunges before the timer sounded. My quads are currently asking me why I hate them. Now, some stretches and a little bit more ab work.

Soundtrack

By Published On: February 19, 2020Categories: Fitness and Health, Patriotman, Training10 Comments on Wednesday WODs

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About the Author: Patriotman

Patriotman currently ekes out a survivalist lifestyle in a suburban northeastern state as best as he can. He has varied experience in political science, public policy, biological sciences, and higher education. Proudly Catholic and an Eagle Scout, he has no military experience and thus offers a relatable perspective for the average suburban prepper who is preparing for troubled times on the horizon with less than ideal teams and in less than ideal locations. Brushbeater Store Page: http://bit.ly/BrushbeaterStore

10 Comments

  1. John Gardner February 19, 2020 at 08:06

    Thank you for these WODs

    They are great inspiration for me and they are perfect for getting others involved. Nice bite size chewable pieces which my family loves.

    Thanks again

    JTG

    • Patriotman February 19, 2020 at 10:41

      I am glad to hear it! In a few weeks I am going to start working in cheap pieces of gear that can be used multiple ways in order to expand our pool of exercises.

      God Bless

  2. Defensive Training Group February 19, 2020 at 19:30

    With all due respect, your lead in actually misleads as it implies the original was on AP…it’s been posted FOR ever on various sites….great and TRUE sentiment though, and the work out routines are very good!

  3. Yo February 20, 2020 at 08:54

    Maybe add dry fire reps to make it new and original? Heart rate is up, perfect time to practice your trigger press.

    • Patriotman February 20, 2020 at 19:35

      I love this idea!!!

  4. Dave February 20, 2020 at 15:09

    2/20/20
    1st rd: 5:07
    2nd rd: 6:18
    3rd rd: oops 5:40, to 32 alt lunges then nausea set in.
    17:05 total time. And the pushups were from knees. “Burpees” to spec.
    Thanks.
    Regards, Dave

    • Patriotman February 20, 2020 at 19:34

      Hell yeah! I know that nausea feeling. The lunges destroyed my hamstrings and glutes even today.

  5. Down Zero February 21, 2020 at 21:28

    Good stuff! I was shooting for 6 rounds but didn’t execute the pacing well enough. I made it 5 rounds and kind of gave up on the burpees with only 1:37 to go…

    • Patriotman February 21, 2020 at 22:23

      Bruh excuse my language but FUCK YEAH! That is awesome! I love when people push the envelope.

      Would you agree that, in later rounds, the landing of the burpee is the worst part of the WOD?

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