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.

Three 5-minute EMOMs in 17 minutes

From 0:00-5:00, EMOM of:

  • Minute 1: 10 Rucksack Thrusters (30/20 lb)
  • Minute 2: 15 Rucksack Thrusters (30/20 lb)
  • Minute 3: 20 Rucksack Thrusters (30/20 lb)
  • Minute 4: 25 Rucksack Thrusters (30/20 lb)
  • Minute 5: 30 Rucksack Thrusters (30/20 lb)

Rest 1 minute

From 6:00-11:00, EMOM of:

  • Minute 1: 4 Rucksack Up-Downs (30/20 lb)
  • Minute 2: 8 Rucksack Up-Downs (30/20 lb)
  • Minute 3: 12 Rucksack Up-Downs (30/20 lb)
  • Minute 4: 16 Rucksack Up-Downs (30/20 lb)
  • Minute 5: 20 Rucksack Up-Downs (30/20 lb)

Rest 1 minute

From 12:00-17:00, EMOM of:

  • Minute 1: 10 V-Ups
  • Minute 2: 15 V-Ups
  • Minute 3: 20 V-Ups
  • Minute 4: 25 V-Ups
  • Minute 5: 30 V-Ups

If athlete fails to complete the prescribed rep in a specific round, use the rep completed from the previous round.

Athletes will start by performing EMOM number one. Every Minute on the Minute, athletes will perform 10 Rucksack Thrusters AND each subsequent minute, athletes must add 5 reps. By the end of minute 5, athletes should be at 30 reps of Rucksack Thrusters.

Then, athletes rest 1 minute before diving into EMOM number 2. EMOM 2 is similar. Athletes begin the first minute by completing 4 Rucksack Up-Downs, the next minute athletes will add 4 reps and complete 8 Rucksack Up-Downs. Continue to add 4 reps each round until the end of 5 minutes.

Rest 1 minute before hitting the final EMOM. The last EMOM is a similar style, except this time athletes start with 10 V-Ups minute 1 and add 5 reps each minute. If during any one of these minutes you fail to reach the rep count, bring reps down to the last successfully completed minute and hold that rep count until the end of the 5 minutes.

Score is the total number of repetitions completed before the 17-minute clock stops.