AMRAP? WOD? Popular fitness phrases, explained.
Entering a fitness studio for the first time can be just as challenging linguistically as it is physically. Trust us when we say that we’ve all been there, staring at a whiteboard, wondering what it all means.
At Isofit, we try to keep it simple, but our coaches may occasionally throw the odd fitness acronym or phrase into your workout or programme. So, to avoid any confusion, we’ve made a list of words that you might just see (or hear!) us use…
1. AMRAP: As Many Rounds (or Reps) As Possible
Used to describe a workout that challenges you to complete as many rounds or repetitions as possible within a given time frame. It's a test of endurance and power, pushing you to work hard until the clock runs out.
AMRAPs also test your ability to pace a workout. The workout should be sustained for a period of time, without any programmed rest, so you should always choose to work at a pace you can keep to.
Example in Action: A 10-minute AMRAP could include 10 kettlebell swings, 5 push-ups, and 15 squats, repeated continuously until the time expires.
2. WOD: Workout of the Day
Commonly used in CrossFit, this refers to the specific set of exercises that is prescribed for a particular day. Each WOD is unique and aims to improve various fitness components, including strength, endurance, and flexibility.
Example in Action: Today’s WOD might consist of a 200m run, 25 deadlifts, and 50 air squats.
3. METCON: Metabolic Conditioning
Metabolic conditioning workouts are designed to maximise calorie burn and increase the metabolic rate, which is the rate at which your body burns calories, during and after the workout. These workouts often combine both strength and cardiovascular exercises, performed at a high intensity with minimal rest periods to continuously challenge the body.
Example in Action: A typical METCON session might involve a circuit of exercises like sprints, burpees, and squats with weights, performed back-to-back to keep the heart rate elevated
4. EMOM: Every Minute on the Minute
In this workout structure, you perform a specific task at the start of every minute for a set amount of time or reps. The quicker you complete the task, the more rest you get until the next minute starts.
Example in Action: An EMOM workout may include 5 pull-ups every minute on the minute for 10 minutes.
5. HIIT: High-Intensity Interval Training
This training technique involves quick, intense bursts of exercise followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up.
Example in Action: A typical HIIT session might alternate between 30 seconds of sprinting and 30 seconds of walking for 15-20 minutes.
Alternatively, the HIIT part of your session may be circuit based, for example…
40 seconds on/20 seconds off, 4 rounds with 1 min rest between rounds:
1. Shuttle runs
2. Barbell thrusters
3. Double unders (skipping)
4. Wall sit
6. PB: Personal Best
A PB is the best performance a person has achieved in a specific exercise or workout, marked by the heaviest weight lifted, the fastest time completed, or the highest number of reps performed.
Example in Action: If you squatted 50kg last week and 52kg this week, your new squat PB is 52kg.
7. Superset
A superset involves performing two exercises consecutively without rest between them. Often, the exercises target opposing muscle groups or movement patterns, which can culminate in increased workout volume and superior use of time. This is called an antagonist superset, but you can also complete an agonist superset, which involves movements using the same muscle group.
Example in Action: A common antagonist superset might pair a dumbbell bench press (working the chest) with an incline, chest supported dumbbell row (working the back). A common agonist superset pairs tricep dips with overhead tricep extensions.
8. Triset
A triset involves performing three different exercises consecutively without rest between them. This technique is typically used to target either a single muscle group from various angles or different muscle groups for a comprehensive workout. Trisets can effectively increase muscular endurance and reduce workout time.
Example in Action: A common triset for the legs might include a leg press, followed by lunges, and finishing with calf raises. This combination ensures that all parts of the legs are being worked intensely in a short period.
Ready to speak our language?
Isofit is a boutique fitness studio located in Kingston Upon Thames, with elite coaching, tailored for all levels.
Book a session now or join one of our functional fitness classes — challenge yourself to be the best you can.