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.

For Time

  • 400 meter Run

Directly into 6 Rounds of:

  • 10 Rucksack Russian Swings (30/20 lb)
  • 8 Tuck-Ups with Rucksack (30/20 lb)
  • 12 Alternating Jumping Lunges with Rucksack (30/20 lb)

Immediately into

  • 400 meter Run

This whole workout is for time, so keep moving. As soon as athletes come in from the 400 meter Run, begin working immediately through the 6 rounds of Russian Swings, Tuck-Ups, and Lunges. After finishing the 6th round, head straight back out for another 400 meter run to finish this workout off!

Score is the total time it takes to complete both Runs and all six rounds.

Movement Standard

Tuck-Up with Rucksack: This movement is a variation of the standard V-Up. Hold the Ruck in front of your chest with elbows fully locked out. Raise your upper body and your legs similar to a V-Up. But instead of the legs in full extension, bend your knees into a tuck.


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