Wednesday WODs
Original Post: https://www.americanpartisan.org/2020/01/ap-fitness-challenge/
Update: https://www.americanpartisan.org/2020/08/wednesday-wods-12/
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
- To Failure – Doing reps until you physically cannot do another one
- Pyramid Set – Increasing the number of reps incrementally and then working back down from the peak (i.e. 1-2-3-2-1)
WOD
AMRAP (20 minutes)
- 15 Air Squats
- 15 Push Ups
- 15 Crunches
- 15 Walking Lunges
- 15 Burpees
- 30 second plank
And yes, your legs will feel like absolute jelly after this.
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6 Comments
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Do the elliptical everyday and try and focus on all muscles. Use the HIIT (Tabata I think same thing). Gained an extra 15 lbs during my sabbatical from eating carbs. Got a new air fryer in May. I have since abstained from carbs again. Need to be ready to go by November. The apocalypse is a great motivator for me. ?
I am now up at my BOL at 7000 ft. elevation and I am going to ruck for five miles this afternoon.
Is there a way on this site to click on a page and get a list of all the WODs that you have posted?
Ethrane go to the top right of the home page. There is a magnifing glass. Click on the glass and type into the opened window WOD and they should come up.
Let me know how that works out for you.
God Bless
I just walk and split wood/carry wood/stack it and finally,carry to stove in colder moments when needed.
I will say the pic years ago of Dodge cutting lawn with a walk behind mower with pack(believe Alice)still to this day when needed has me with me Molle cutting a friends yard when he is out of town(when neighbor noticed and told me friend he just laughed!).
I am when we go back to so called “normal” trying me hand in Systema if they will have me,been a few years since I have done martial arts training and just got back into it before the “pandemic”hit,sigh……
4.5