Rules & Terms

The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that, it’s just exercise. Relax, have fun, and work out.

Live your life in couplets and triplets. Go heavy at least once a week. Every now and then go long.

When necessary to scale a workout, strive to preserve the programmed movement patterns.

Scale the time domain (duration), loading, volume (sets/reps), and range of motion as needed in order to maintain the intended intensity and stimulus.

Emphasize form and skill over loading and intensity. Slow is smooth and smooth is fast.

Once form and skill are attained with a particular movement pattern and load, only then should you increase the loading and intensity.

At the point either form or skill breaks down, you should again work the form/skill component before increasing the load/intensity.

Working incrementally like this will reduce the likelihood of injury, maintain competency across the 10 General Physical Skills, and allow you to perform at a level of intensity commensurate with your skill level.

When you see two numbers after a WOD, it means prescribed loading, calories, height, etc. The first number is for men, the second for women.

WOD: Workout of the Day

MetCon: Metabolic Conditioning

For time: The workout is against a continuously running clock

AMRAP: As Many Rounds/Reps as Possible

EMOM: Every Minute on the Minute

Pood: Russian measure of weight.

1 Pood = 35 lbs

1.5 Pood = 53 lbs

2 Pood = 70 lbs

Rx: As Prescribed

Rep: Repetition or instance of a given exercise

Set: Group of repetitions

Round: Sets of movements making up the workout

Chipper: A workout with many reps and many movements (you chip away at it)