First of all for those not familiar with the abbreviation "WOD" it means Workout Of the Day. The main part of a WOD is one or multiple training protocols. We will explain how some of the most efficient training protocols work. These training protocols are popular among former and active service members, Law enforcement and many cross-fitters around the globe. They can be used with almost every body-weight exercise and their correct execution will guarantee the results you worked for.
EMOM stands for “Every minute on the minute”. It is a training protocol that requires you to complete an exercise for a certain amount of reps under a minute. Every minute frame has a programmed work amount (such as, 10 push-ups) with the remaining amount of time to be taken as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.
0:17 Finish reps, rest 43 seconds
1:00 Start 2nd round
1:25 Finish 2nd round, rest 35 seconds
2:00 Start 3rd round
2:37 Finish third round, rest 23 seconds.
You would continue this process until you complete the required number of minutes/rounds. That’s an EMOM Workout in a nutshell.
HIIT or High-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short recovery periods of light or moderate exercise. During the recovery periods it is vital to keep doing the exercise even if the pace is really low. The HIIT can be used with almost any exercise. The amount of time for the intense and recovery periods should be the same.
HIIT 20 min.
(1 minute intense followed by 1 minute light/moderate)
AMRAP is a abbreviation for "as many rounds/reps as possible".
It means you will follow the circuit for the specific time before having a break.
An example of AMRAP:
"AMRAP 5 minutes: 10 Pull-Ups, 15 Push-Ups and 15 squats" it means that you will do 10 Pull-Ups, 15 Push-Ups and 15 squats for one round continuing until you work for 5 minutes.
TABATA is a style of workout that works with intensity.
You go for as many reps as possible in 20 seconds, then rest for 10.
Go again for 20 seconds and 10 second break in between for the required number of minutes. You will have different exercises to do for the number of minutes, for example push ups or air squats. It is a typical form for a HIIT.
Example for 1 minute:
0:20 Finish reps, rest 10 seconds
0:50 Finish reps, rest 10 seconds
1:00 End of exercise
“Train to Failure“ or TTF like we call it means doing reps of an exercise until you fail to complete an additional repetition. It actually requires attempting a rep, but not completing it successfully. After each round you will take a rest period determined by the number of the reps you did. For every 10 repetitions you will rest 30 seconds, if you fail to do 10 repetitions you will rest 1 minute.
TTF Push-Ups 2 rounds
(first round doing 52 reps and failing on 53)
Rest 150 seconds
(second round doing 32 reps and failing on 33)
Rest 90 seconds
TTF Chin-Ups 1 round (doing 8 reps and failing on 9)
Rest 1 minute
Some of the Tactical Primate WODs can be found here on our website or on our Instagram page.