Wednesday WODs

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)

WOD
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 14 minutes

  • 400 meter Run
  • 20 Rucksack Thrusters (30/20 lb)
  • 10 Burpees Over Rucksack

For this workout, athletes will complete as many rounds of a 400 meter Run, 20 Rucksack Thrusters, and 10 Burpees over the Rucksack in 14 minutes!
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

One Comment

  1. 71M May 28, 2021 at 20:28

    I thank you for posting these workouts. It’s not that I can do them either. I do what I can do and that is a workout every other day for minimum of 30min. Usually goes to one hour as no matter how shitty or tired I may feel, I still do the intended exercises.
    I don’t jog with 50lbs. I will walk with 30 lb sandbag in old backpack. I do use dumbbells. Have a tractor tire and rope to drag it 50 ft and do 180 degrees and drag back to start. Beat tire with sledge hammer left or right swing. Start over.
    My point is, get out and do more than one thinks they need. All the extra exercise is after I do my farm chores and general maintenance.
    At 72, you either use it or you sure as Hell will lose it… faster than at 60 , 50, or 40. Don’t stop with formal exercise or the docs will love to fill you up with prescriptions. I’m not on any meds whatsoever. I know why. Now you do too
    People, please, physical health is the only true asset you have. Don’t throw it away. Without it you are useless

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