Wednesday WODs (on Thursday)

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
  • 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

Five Rounds For Time:

  • 5 Burpees
  • 20 Squats
  • 5 Burpees
  • 10 Push-Ups
  • 5 Burpees
  • 20 Lunges
  • 5 Burpees
  • 10 V-Ups

Soundtrack

 

 

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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

  1. suzanna December 10, 2020 at 10:13

    Thank you

  2. Anonymous December 10, 2020 at 21:23

    5

  3. 71M December 10, 2020 at 22:44

    Yes, thanks for posting this. And for your efforts to post future ones

    Extremely vital that everyone become more physically active. Not only just for health, but for emergency needs we may find ourselves in. No matter what the age, exercise regimen, different exercises , rest between groups, DO IT… GET ACTIVE. Go for several days per week

    Thanks for the info.

    Salute, 73

    • Patriotman December 11, 2020 at 08:18

      You are welcome! There are a bunch posted on the site already, so search for “WOD” and you should be able to find them all!

  4. Ursus Americanas December 11, 2020 at 19:29

    This was a good one! Finished in 24:50.

    • Patriotman December 11, 2020 at 20:01

      Excellent! Great work brother.

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