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


For Time:

  1. 5KM (3.1 mile) Run/Walk

My numbers: 36 minutes 14 seconds

I was happy with that time for a few reasons. First, I haven’t run in at least 4 months. Secondly, I am 20lbs heavier than when I last ran a 5K distance and I lost only three minutes on my best time of ~33 minutes. My first mile time was much worse than normal, but I got into a pace that saw me not lose much time between miles.

I decided to do a more long form cardio exerise this week. After I finished with my Lat/Traps day at the gym and got home, the night air was a really comfortable temperaturefor running so I decided to go for only a mile at first. As I was walking out the door, the better half told me to just push myself. With that in mind, I wasn’t very tired after a mile and, instead of stopping, told myself to keep going. Once I hit 2 miles, I knew I was going to aim for 3.1 miles.

Resource: http://www.c25k.com/

My sister went from not running at all to running her first marathon a year or so ago, and this is the program that she used to get herself started.


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