WOD (Crossfit workout) - is a certain amount of work (the task), which is necessary to perform. Each crossfit workout doesn’t look like the previous one, and it is possible that even during the year you will not have any repetitive training. Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight.
WOD - is a workout (also called a metcon or a crossfit WOD). Close in meaning to “WOD” is a workout of the day, a complex, a task. abbreviation WOD is used mainly for designation crossfit workouts, and in other sports this abbreviation is not used.
Types of crossfit workouts. Any crossfit workout belongs to only one of the types, and cannot be different at the same time. Here is a list of the most popular types of CrossFit workouts.
AFAP (AS FAST AS POSSIBLE) or For-time - this type of workout specifies the exact amount of work (number of exercises and repetitions) that must be performed in the minimum time. Such workouts are also called task-prioritized.
AMRAP (AS MANY ROUNDS AS POSSIBLE) - in such a workout, a clear indication of the number of exercises and repetitions of one circle (round) is set and the time during which it is necessary to perform as many such circles (rounds) is indicated. This workout has priority over time.
EMOM (EVERY MINUTE ON MINUTE) - EMOM training implies completing the specified task within one minute. And with every new minute, a repetition of this task is required. This means that the faster you complete the task, the more time you will have to rest. If the EMOM training says 10 minutes, it means that you will need to repeat the task 10 times. Tip: try to smoothly distribute work throughout the entire minute, keeping the same pace throughout the workout.
CHIPPER is a crossfit complex in which there are no rounds! As a rule, such a workout consists of a large number of exercises and repetitions that must be completed in a minimum amount of time.
Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. This page provides training for various kinds of sports (circular training, strength training, stretching, crossfit).
Movements and crossfit workouts exercises can be easily selected independently or with the help of a trainer for any level of preparedness and routine of life. When looking for a workout, you need to consider many parameters in order to find what you need.
There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. They alternate among themselves in different variations.
There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle - 5+2 (5 days of training + 2 days rest). You can choose a 4-day weekly microcycle, performing workouts on those days that are convenient for you, for example: Monday, Wednesday, Friday, Saturday.
Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. There isn’t any identical workouts in WODCAT database. All workouts are tested for uniqueness when adding.
Before moving on to WODs description, lets define the concept of Crossfit briefly.