Wednesday WODs

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

WOD

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.

Soundtrack

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

By PatriotmanPublished On: February 12, 2020Categories: Fitness and Health, Patriotman, Training6 Comments

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

6 Comments

Dave February 12, 2020 at 18:22

Ok, decided to try something new: wt. 215; age 75.
Pushups: from knees: 7:10
Crunches: 5:55
Air squats: 4:15.
I knew the pushups would be hard – I don’t do upper body workouts to any extent. Will repeat in a couple days (maybe) and work in some honest pushups. Also, did lower body this AM which included 6x40yd farmers walks with 2×60# DBs. I add this only to document this WOD.
Thanks for the motivation to try something new.
Regards, Dave
- Patriotman February 12, 2020 at 21:46
  
  Dude that is awesome!! Damn I hope to be doing that at your young age! Keep grinding brother!
Mas Casa February 12, 2020 at 19:33

I love these WODs. Nice switch from running and 5×5 lifts. I usually do the WODs Thursday since I’m already in the gym when they post. Keep up the good work.
- Patriotman February 12, 2020 at 21:44
  
  I feel that. I used to live by 5x5s but I have decided that I am tired of shitty endurance lol so rucking and WODs are my attempts
Dave February 12, 2020 at 19:59

test comment – earlier one didn’t show.
- NC Scout February 12, 2020 at 22:04
  
  Its up. Some of them are auto-populating trash. I’m working on it from the backend.