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.

AMRAP in 10 minutes

  • 3 Up Down + Tuck Jumps
  • 3 Rucksack Push Presses (30/20 lb)
  • 3 Rucksack Front Squats (30/20 lb)


  • 6 Up Down + Tuck Jumps
  • 6 Rucksack Push Presses (30/20 lb)
  • 6 Rucksack Front Squats (30/20 lb)

Then…Continue with this pattern adding 3 reps to each movement every round. This workout has an ascending ladder (by reps of three). You will perform 3 Up Down + Tuck Jumps, 3 Rucksack Push Presses, and 3 Rucksack Front Squats. Then repeat with 6 reps of each movement. Athletes will continue to add 3 reps to each movement each round.
Up Down + Tuck Jump: From a standing position, go into a Push-Up position without the chest touching the ground and elbows fully extended. Then as you come up, perform a Tuck Jump. This counts as 1 rep.