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)


Hero WOD: BL40

40 Rounds for Time

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Then: Run 3 miles


This hero workout is dedicated to Lt. Brendan Looney, a Navy SEAL, who was one of the nine U.S. troops killed in a Black Hawk helicopter crash in Afghanistan on September 21, 2010. He was 29 years old.

Brendan was born on February 24, 1981 in Silver Spring and raised in Owings, Maryland, where he attended DeMatha Catholic High School, and excelled as a football and baseball player before graduating in 1999.

After high school, Brendan attended the United States Naval Academy, where he made the switch from football to lacrosse and went on to become an All-American in the sport. In his senior year at the Academy, Brendan took the field alongside his brothers Stephen and Billy, something he described as a “once in lifetime chance.” That same year, he led his team to the NCAA National Championship game.

After graduation, Brendan was commissioned as an intelligence officer and assigned with Commander Naval Forces Korea, Detachment Chinhae. In May 2006, he received orders to Naval Special Warfare Group TWO, after which he reported to Basic Underwater Demolition/SEAL training (BUD/S). Through his toughness, hard work and leadership, Brendan was selected as “Honorman” of Class 265, where his name will be forever engraved in Naval Special Warfare history as the best that Class 265 had to offer. Upon graduation from BUD/S, Brendan reported to SEAL Team THREE where shortly after, celebrating with his family and friends, he married his girlfriend of five years, Amy Hastings.

Three days after his wedding, he met his teammates on deployment in Iraq. Upon redeployment and follow-on training cycle, he deployed as the Alpha Platoon Assistant Officer in Charge to Afghanistan in support of Operation Enduring Freedom. Brendan was killed on his 59th mission while conducting combat operations in the Zabul province of Afghanistan.

As a SEAL, Brendan was described as a skilled operator who led and motivated the people around him. As a brother, Brendan was protective, crushing any opponent who dared go after his brothers on the lacrosse field and making sure to phone his younger sisters before each school dance. As a son, he honored his parents in every aspect of his life, remaining humble in victory and gracious in defeat. As a friend, Brendan was often referred to as the “the best,” always willing to lend a hand when needed and never expecting anything in return. As a husband, he upheld his commitment to be faithful, honest, and loyal to his wife Amy, whom he loved unconditionally.

Even though his life came to a tragic and early end, he accomplished more than most people will in their entire lives. Brendan Looney, in life, was a shining beacon of light, integrity, and kindness. In death, he continues to inspire greatness in others. Brendan was survived by his wife, Amy, his parents, Kevin and Maureen, and his five siblings, Steve, Billy, Bridget, Erin, and Kellie.

The workout was designed by Brendan himself and had been doing it since he attended the United States Naval Academy. We first saw the workout posted by a fellow veteran and certified personal trainer Coach Joe of @illuminatiiron (San Diego, CA, USA). Joe also graduated from the Academy and has a close relationship with fellow grads who passed on Lt. Looney’s story.