Fundamentals and Movements

 

The Lingo

The 'WOD'

Workout of the Day. 

AMRAP

As many rounds as possible.

e.g. AMRAP 10 = as many rounds as possible in 10 minutes.

EMOM

Every minute on the minute.

e.g. EMOM 10 = every minute on the minute for 10 minutes.

Metcon

Metabolic conditioning.

The portion of the workout designed to train the different metabolic (energy) pathways.

For Time

Complete the prescribed number of rounds as quickly as possible. You're competing against the clock.

RX'd

As prescribed. 

By completing the workout as it is written on the board you are completing it as RX'd. This includes using the prescribed weights and completing the required rounds, repetitions and range of motion on all movements. 

Benchmark

Performed on "Benchmark Fridays" these are the workouts we use to measure our fitness, repeating them regularly to see improvements.

ME

Max Effort. 

Work as hard as you can for the prescribed time.

e.g. 1 minute ME Burpees = perform as many burpees in 1 minute as you can.

Tempo e.g. (31X0)

Tempo dictates how quickly (or slowly) you should be moving through different phases of a movement. A number represents the number of seconds for that phase, an 'X' represents a phase of the movement where there is no set tempo.

Eccentric – during this phase of movement you are controlling the weight as it moves toward the ground; our muscles are being stretched while we are contracting them. In our example of the back squat, this is the phase that we squat down

Pause 1 – this is the first of two pauses, and it is the transition from eccentric to concentric

Concentric – during this phase you are moving the weight against gravity. In the back squat, this is where you stand the weight up!

Pause 2 – this is the second pause, and it is the transition from concentric to eccentric movement

The Movements

Click on the name of the movement to see a video of proper form and technique.

Air Squat

Start in a standing position, squat down until the crease of your hip is below the top of your knee, return to a standing position. 

Push Up

Start in a straight arm plank position, lower your chest to the floor bending at the elbow, return to a straight arm plank position.

Pull Up

Start hanging from the pull up bar fully extended at the elbows, pull yourself up until your chin breaks the horizontal plane of the bar.

Burpee

Start in a standing position, lower your hands to the floor, move your feet back in to a plank position, touch your chest and thighs on the ground. Bring your knees back in towards your chest and stand up. Jump and clap your hands above your head.

Walking Lunge

Start in a standing position, step one foot out in front of the other until the back knee comes in to contact with the floor, bring the back foot up in line with the front foot and open your hips. 

Box Jump

Start in a standing position, jump up on to the box, extend your knee and hip on top of the box while showing control, you can either jump or step down off the box. 

Wall Ball Shot

Starting with the medicine ball in a front rack position, squat down until the crease of the hip is below the top of the knee, stand up using the momentum of your hip drive to throw the ball up to a target, catch the ball as it returns.

Double Under

One double under is counted when the skipping rope passes through two rotations in one jump.

Toes to Bar

Start hanging from the pull up bar fully extended at the elbows and hip, bring your feet up to touch the bar, your feet must break the vertical plane of the bar between each rep.

Muscle Up

Start hanging from the gymnastics rings fully extended at the elbows, pull yourself up until your chest meets the rings, drive your head through between the rings and into a ring dip position, extend your elbows pressing into a locked out position above the rings. 

Bar Muscle Up

The same as a muscle up, performed on a pull up bar.

Back Squat

The same as the air squat, with the barbell placed on the top of the back.

Front Squat

The same as the air squat, with the barbell placed in the front rack position.

Overhead Squat

Start in a standing position with the bar locked out overhead, squat down until the crease of your hip is lower than the top of your knee, return to a standing position.

Deadlift

Start with the bar on the ground, maintaining a neutral spine lift the bar off the floor, fully extend the hip and knee to complete the rep.

Clean

Start with the bar on the ground, maintaining a neutral spine and straight arms pull the bar past your knees (first pull). Violently extend your knees and hips and shrug your shoulders causing the bar to become 'weightless' (second pull). Pull your body under the bar to catch it in a front squat/ receiving position (third pull). Stand up with the bar in the front rack position.

Power Clean 

The same as the clean, but the bar must be received in an above parallel position i.e. the crease of the hip is above the top of the knee. 

Snatch

Start with the bar on the ground, maintaining a neutral spine and straight arms pull the bar past your knees with a wide grip (first pull). Violently extend your knees and hips and shrug your shoulders causing the bar to become 'weightless' (second pull). Pull your body under the bar to catch it in an overhead squat/ receiving position (third pull). Stand up with the bar locked out overhead.

Power Snatch

The same as the snatch, but the bar must be received in an above parallel position i.e. the crease of the hip is above the top of the knee.

Snatch Lift Off/First Pull

Start with the bar on the ground, maintaining a neutral spine and straight arms pull the bar to the knees, keeping weight in your heels and pulling your knees back, allowing the bar to move vertically. Pause at the knee, return the bar to the ground.

 

Russian Kettlebell Swing

Holding the kettlebell in two hands hanging in a standing position, hinge at your hips to drive the ketllebell upwards until it is above shoulder height and your hips are fully extended, your arms must be fully extended at the top of the movement.

American Kettlebell Swing

The same as the Russian kettlebell swing, continue the swing until the kettlebell is overhead and your shoulders and hips are fully extended.

Kettlebell Snatch

Start in a standing position with the kettlebell in one hand between your legs, use your hips to drive the kettlebell upwards causing it to become 'weightless', punch the kettlebell overhead by extending your elbow.

Thruster

Start with the bar in a front rack position, squat down until the crease of your hip is below the top of the knee, stand up violently extending your hip, use the momentum of the bar to press the bar overhead until your elbow and shoulder are fully extended.

Sumo Deadlift High Pull

Start with the bar on the ground, in a wide stance pick the bar up with a narrow grip, stand up extending your hips violently until the bar is directly beneath your chin. Your elbows should be above the bar and outside of your hand position. 

Strict Press

Start with the bar in a front rack position, using only your arms, press the bar overhead until your elbows and shoulders are fully extended.

Push Press

Start with the bar in the front rack position, bend your knees and use your legs to drive the bar upwards, use this momentum to press the bar overhead until your elbows and shoulders are fully extended.

Push Jerk

Start with the bar in the front rack position, bend your knees and use your legs to drive the bar upwards, as the bar moves up quickly return to the bent knee position while violently extending your elbows. Stand up with your elbows and shoulders fully extended to complete the rep.

Split Jerk

Start with the bar in the front rack position, bend your knees and use your legs to drive the bar upwards, as the bar moves up pull your body under the bar, moving one foot out in front of your body and one behind to create a low and stable base. Stand up with your elbows and shoulders fully extended to complete the rep.

Bench Press

Begin the movement lying on a bench with the barbell above you and your elbows fully extended, lower the bar to touch your chest, drive the bar back up until your elbows are fully extended.

 

Take it by the horns