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
- 10 burpees
- 15 pushups
- 20 lunges (each leg)
- 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.
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10 Comments
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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
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
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!
What?
Maybe add dry fire reps to make it new and original? Heart rate is up, perfect time to practice your trigger press.
I love this idea!!!
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
Hell yeah! I know that nausea feeling. The lunges destroyed my hamstrings and glutes even today.
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…
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?