Learn how to create your own WOD! Understand the difference between an AMRAP, Chipper, and EMOM. Plus, try our FitFluential WOD to get started!
The term “WOD” has been adopted by most gyms in the country, and its meaning is simple. WOD stands for Workout Of the Day, and was originally coined by the folks at CrossFit as an easier way to refer to their daily workouts, since they would change each day.
In the event that you can’t make it to the box or you’re in a home workout kind of mood, try to create your own WOD! Using a few tried-and-true methods, you can build your own workout and work up a sweat on your own. In addition to the term “WOD,” you’ve probably heard of “AMRAPs,” “Chippers,” and “EMOMs.” If you haven’t and this just sounds like a bunch of nonsene, no worries! We’re here to explain it all so that you can throw around the lingo like a pro, and you can even create your own WOD using these methods at home.
The AMRAP is one of the most popular methods of creating workouts due to its intensity and its ability to humble even the most elite athletes. It stands for as many reps as possible. What you can do is pick a certain time frame, anywhere from 1 minute to 30 minutes, and do as many rounds of the prescribed reps within that amount of time. For shorter time frames, like 1 minute, you can focus on one move, like doing as many push ups as possible within that minute, then doing as many sit ups as possible in one minute, and so on. For longer time periods, you can string together a circuit and complete as many rounds of that circuit as possible within the alloted time.
Example: AMRAP 10 minutes
- 10 overhead squats
- 40 sit ups
- :30 second sprint
- 20 push ups
The Chipper is a fairly simple style of workout. It entails “chipping away” at the reps in each movement. These workouts involve fairly higher numbers of reps, and you just have to complete all of the reps, even if you have to take breaks before you finish, that’s okay! That’s the nature of the chipper. Here’s a little bonus Chipper-style workout for you to try, anywhere, any time!
Last but not least, we have the EMOM. This acronym stands for every minute on the minute. What this means is that at the start of each minute, you have that minute to complete a certain number of reps. If you finish before the minute is up, you have the remainder of that minute to rest. As soon as minute 2 starts, you begin your movements again. It’s pretty serious stuff. You can alternate moves for even and odd minutes, or you can do the same moves for each minute. Go anywhere from 8 minutes to 16 minutes to 30 minutes! Here’s an example EMOM for you, which alternates moves for even and odd minutes.