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)


This WOD, as the last several have, comes from WODWell. I highly recommend you check out their site because they have great WODs and you can separate it out by the type of equipment that you have at your disposal.

EMOM in 15 minutes

  • Minute 1: 45 second Max Run
  • Minute 2: 10 Rucksack Devil Presses (30/20 lb)
  • Minute 3: 20 Alternating Reverse Rucksack Lunges (30/20 lb)

Repeat 5x

Athletes will perform 45 seconds of maximum distance Run (resting and transitioning the remaining 15 seconds) during minute one. For minute two, athletes will perform 10 Rucksack Devil Presses (again resting and transitioning during the remainder of the minute). Minute three, athletes will perform 20 Alternating Reverse Rucksack Lunges. Begin back at the top for minute 4, and complete this cycle until the clock reaches 15 minutes.

Score is the total number of repetitions completed before the 15-minute clock stops. However, note that the original post mentioned there is no score for this workout.


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