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).

I am going to start out with mostly beginner bodyweight WODs just in case readers do not have access to equipment either at home or in a gym. 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


For Time:

  • 100 Push-Ups
  • 100 Crunches
  • 100 Air Squats

You must finish all of the reps for each exercise before moving onto the next (i.e. you must do 100 push-ups before starting crunches, etc). For the crunches, I used my couch to put my legs up on and did crunches that way. Just be sure that you are engaging your abs and not using momentum to do the crunches. You can do them in any set format, but I decided to just do sets of 10. My splits are below as well as my total time.

100 Pushups: 6:23.98 minutes

100 Crunches: 3:25.38 minutes

100 Air Squats: 6:01.75 minutes

TOTAL TIME: 15:51.12 minutes

I was aiming for sub 15 minutes but didn’t quite get it.


I had SiriusXM Octane cranking during the workout and it played:

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