Below are some helpful definitions of the various types of workouts that you will encounter throughout this workout program.
AMRAP (As Many Reps as Possible)
Made popular in recent years by the CrossFit movement, AMPRAP is a workout/training session in which your goal is to perform an exercise or a series of exercises and their repetitions as many times as possible in a predetermined amount of time. An AMRAP workout is deceivingly killer.
A cardio workout/training session that consists of periods of high intensity efforts followed by periods of rest or active recovery. This is usually scheduled with predetermined work intervals and rest intervals. Cardio Interval Training not only improves athletic performance but is also great for fat loss. Studies have shown that this type of training burns more fat than traditional steady state cardio at longer durations.
A workout/training session consisting of a series of exercises (3 or more, each working a different muscle group) performed with minimal rest in between exercises. Rest periods between circuits vary depending upon the goal of the workout. Circuit workouts are extremely effective for fat loss and total body strength/conditioning.
A recent fitness craze, CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement,”designed to improve fitness across all levels. Workouts are typically short—20 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises and uses all kinds of equipment from barbells, dumbells, pull-up bars, kettle bells and medicine balls to sledgehammers, tires, box jumps and ropes. These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”. Hour-long classes at affiliated gyms, or “boxes,” typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretch. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.
HIGH INTENSITY INTERVAL TRAINING (HIIT)
A type of cardio training in which you alternate short, very high intensity intervals with longer, slower intervals to recover. This type of training has been used by athletes to improve performance, but it’s also been shown to benefit the average exerciser. HIIT training not only helps performance, it also improves the ability of the muscles to burn fat.
A workout/training session that consists of performing one or more exercises with an ascending or descending rep range each set (see also PYRAMID} with a short break in between. Example: 1 pushup – 10 second rest rest – followed by 2 push-ups – 10 second rest – then 3 push-ups – up to 20 push-ups, then back down the ladder to 1. Can also be used to add sets of exercises with predetermined rep count in an ascending or descending order. Set 1 is performing what’s listed exercise 1 (say 5 push-ups). Then 10 seconds rest. Set 2 repeats Set 1 (5 push-ups) then adds on Exercise 2 (say 10 jumping jacks). Then 10 seconds rest. Set 3 would be Exercise 1 (5 push-ups) + 10 jumping jacks + Exercise 3 (15 leg lifts). And so on.
A workout/training session that consists of performing an exercise or a series of exercises in a training session to complete muscle failure for. This may include performing multiple max sets for an exercise with a predetermined amount of rest between sets or performing one max effort set for a prescribed exercise.
A workout/training session that consists of performing one or more exercises with both an ascending and descending rep range each set. These workouts are great for building muscular strength/endurance.
A workout/training session that consists of performing 30-60 minutes of light intensity cardiovascular exercise to promote recovery. This type of exercise is not only good for recovery but also recommended for building a solid cardiovascular base before moving into higher intensity training. The mode of exercise can range from hiking, walking, running, biking, rowing, swimming, etc. The key point to remember is that you are exercising at an effort you can easily maintain for long periods of time regardless of the mode of exercise.
A rep represents 1 of a certain exercise. 10 sit ups would be 10 reps.
Refers to the speed at which a movement is performed. A slow rep tempo is suitable for stabilization, endurance, and strength adaptations whereas a fast rep tempo is suitable for power adaptations.
Anumber of exercises performed without stopping. Example: the workout calls for 3 sets of 12 repetitions of the shoulder press exercise. That would be 3 sets. 36 total reps.
A workout/training session consisting of two exercises (each working a different muscle group) and their repetitions performed with minimal rest between exercises. Rest periods between supersets vary depending upon the goal of the workout.
TABATA (TABATA TRAINING)
Tabata training (aka, the Tabata Protocol) is a type of high intensity interval training (HIIT) that follows a specific format:
- 20 seconds of a very high intensity exercise (e.g., sprints) at max capacity*
- 10 seconds of rest
- Repeat 8 times for a total of 4 minutes
Tabata workouts offer more performance benefits in less time, but that doesn’t mean these workouts are for everyone. Because the intensity intervals require an all-out effort (Level 9-10 on this perceived exertion scale), and because the short recovery periods add up to a major oxygen debt, these shorter 4-8-12-16 minute workouts may feel like the longest minutes of your life. Tabata training is very advanced and best suited to experienced exercisers. Beginners should start with lighter interval training and gradually work their way up to this level of intensity.
In our workouts, we sometimes use a slightly longer period of work (30 or 50 seconds of work) with a corresponding set of rest. We also will modify the number of sets that we do and the length of our training depending on what exercises we are doing and what our target muscles are.
A workout/training session that consists of performing the prescribed workout on a running clock as quickly as possible. There are no structured rest periods throughout these training sessions. They are performed on a running clock and your time stops when you complete the workout. Time Trial Workouts are considered metabolic conditioning (METCON) and simulate the demands of extremely challenging high intensity events/races. Do not sacrifice form for a faster time!