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

Hero Workout: Hey Buddy FOR TIME

Once again, shout out to WODWell for this workout.

250 meter run

Five rounds of:

  • 10 Lunges
  • 10 Air Squats
  • 10 Sit-Ups
  • 8 Burpees

250 meter run

For those looking for a bigger challenge and have access to a wall ball and a kettlebell, you can do the Goodell Hero WOD found here: https://wodwell.com/wod/goodell/

The Hero

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

Surviving is his father, Mark E. Goodell and his partner Jamie Brezinski and family, his mother Patricia J. (nee Flynn) Goodell and her partner Harold Pahlck and family, all from Waldwick, his sister Nicole and husband Daniel Priestner and his niece and nephew, Patricia Dille and Brian Priestner of Midland Park, and his fiancée, Jillian Voss of Waldwick. In addition, he will be truly missed by his extended family, David, Nancy, Connor, a sergeant in the United States Army, and Layne Voss of Waldwick, and his many aunts, uncles, cousins, and friends.

Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements.

This workout was designed by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund. From the gym: “Waldwick is your typical small town with a very tight knit community. We have a few police offers in our gym who worked with Chris and many members are close with his family.”

“Hey Buddy” was Chris’ signature greeting.

Soundtrack

As the fall arrives, I get into pop punk mode. Deal with it.

Liked it? Take a second to support us on Patreon!