glossary and terms you outta know!

jargon and concepts

Starting a new workout program, may at first seem like you are learning a new language as much as you are learning new exercises. Here is a short list of common terms you may see in our programming or written in the Facebook group by members of our community (PS here is friendly reminder to check out our movement demo library if you are unsure of what an exercise is):

AMRAP:

As Many Rounds/Reps As Possible. AMRAPs are programmed with a set amount of time to complete the workout. The goal of the workout is to complete as many rounds and/or reps as possible of the given workout in that timeframe.

Example AMRAP workout:

4 minute AMRAP:
8 DB Deadlift
8 DB Hang Power Clean
8 DB Front Squats

For this workout you will set a 4:00 minute timer and then you will try to accumulate as many rounds/reps as possible of 8 DB deadlifts, 8 DB hang power cleans and 8 DB front squats. If you complete 3 rounds + 7 Deadlifts, your score would be 3+7 or 79 reps, depending on scoring convention.

Another common way to see AMRAPs show up is when used for single movements or as part of an interval workout. For example:

5 sets:
2 minutes: [300m run + AMRAP Burpees in remaining time]
rest 1 minute

In this workout, you complete a fixed amount of work before beginning the AMRAP within each interval. Your score would be the number of burpees you complete each round or in total for all 5 sets.

EMOM:

Every Minute on the Minute. EMOMs are programmed for a set number of minutes. The goal behind an EMOM is to build in a short amount of rest each minute or to limit the amount of time you spend doing a single movement.

Example EMOM workout:

EMOM x 6 minutes:
3 Push Press + 2 Push Jerk + 1 Split Jerk - work at a moderate load

You may also see EMOMs used for intervals that are longer or even shorter than 1 minute. For example:

E2MOM (Every 2 minutes on the minute) x 12 minutes (6 total rounds)
200m run + 8 Burpees

This workout starts at the top of every 2 minutes for 12 minutes (meaning the last set starts at 10:00). In this workout, you would start by running 200m and then completing 8 burpees. You would rest the remaining time, meaning if it takes you 1:15 to complete each interval, you have 45 seconds of rest.

Sometimes EMOMs involve several different movements. For example:

EMOM x 16 minutes:
1 - 200m run
2 - 8 Burpees
3 - 30 seconds Double Unders
4 - 8 Pull-Ups

In this EMOM, you will cycle through each of these movements on individual minutes. On the first minute, run 200m then rest the remaining time. On the second minute, 8 burpees and then rest the remaining time. On the third minute, 30 seconds of double unders and then rest the remaining time. On the fourth minute, 8 Pull-Ups then rest the remaining time.

WOD:

Workout of the Day. We don’t use this one too often but you will see it float around on Facebook!

Hypertrophy:

Refers to an increase in muscle mass (muscle growth). There are two types of muscular hypertrophy: myofibrillar, which is an increase in myofibrils, and sarcoplasmic, which is an increase in muscle glycogen storage. Generally speaking, some hypertrophy will occur with any strength program. A cell with a greater cross sectional volume has more force production potential. This makes hypertrophy an important part of strength progression for beginner and advanced athletes.

Cluster Sets:

Cluster sets are smaller sets built-in to a larger set with rest increments that range from 10-30 seconds. When you typically think of a set, you think of doing one rep immediately after another until you complete all of the prescribed number of reps. A cluster set looks like this: Do three reps, rest 30 seconds, do three reps, rest 30 seconds, do three reps. That entire sequence is one set. This cluster set would be written as 3.3.3. The period denotes the short rest and the number is the number of reps to be performed unbroken within the cluster.

Reading Sets/Reps:

Most commonly, you will see sets and reps written like this:

Back Squat, 8 reps x 3 sets
rest 2 minutes between sets

Occasionally you will see sets and reps written like this:

Every 3 minutes x 3 sets:
Back Squat x 8 reps

The end result is similar even if the format is different. We always try to denote reps and sets in writing because 8x3 is confusing and 3 reps x 8 sets is very different than 8 reps x 3 sets.

Within a conditioning workout, you may see sets written like this:

5 sets:
200m row
10 Push-Ups
200m row
10 Toes to Bar
200m row
10 Step Down Box Jumps
rest 3 minutes

In this example, you will complete the row, pushups, row, toes to bar, row, and box jumps as quickly as you can before resting for 3 minutes. You will repeat that sequence for 5 sets and record your time for each set.

Tempo:

A tempo denotes the pace at which a movement should be performed. By dictating how fast or how slowly a movement should be performed, we can strategically increase time under tension or incorporate positional holds to build strength and improve positions under less load. Let’s take a look at how we write a tempo. Tempo will always be written as a 4 digit prescription like this:

@22X1

The first number (2) represents the eccentric or lowering section of the movement in time (seconds)
The second number (2) represents the isometric bottom of the movement in time (seconds)
The third number or character (X) represents the concentric or shortening (force producing) section of the movement in time (seconds) or in intention (X = fast/explosive)
The fourth number (1) represents the isometric top of the movement in time (seconds)

There are three different types of muscle contractions, isometric, eccentric and concentric.

Isometric: An application of force to a muscle in which the joint angle and muscle length do not change during contraction. I.e: The bottom and top of a squat, as well as a plank.

Eccentric: A contraction where the muscle elongates while under tension due to opposing force being greater than the force generated by the muscle. I.e: The lowering portion of the squat.

Concentric: A type of muscle contraction in which the muscle shortens while generating force greater than the external load. I.e: The standing up portion of the squat.

For example: @ 22X1 tempo for a squat means: 2 - a 2 second descent down to the bottom range of motion of the squat 2 - a 2 second pause at the bottom range of motion of the squat X - means no tempo, move up to the top of the squat quickly with speed and control 1 - a 1 second pause at the top of the squat (full extension).

Number/Number:

While we don’t commonly prescribe weights for workouts, you will occasionally see workouts with designated weights written this way (like 95/65 for example). This indicates a standardized weight for the workout. The first number (larger) is meant for larger / stronger athletes. The second number (smaller) is meant for smaller athletes. Another example would be (53/35) used for kettlebells indicated two common weight options. This doesn’t mean these are the only weights you can choose from, you can reduce the weight as needed to make the movement doable and comfortable. A workout completed with these prescribed weight is considered completed “as prescribed.” This is more common in benchmarking and standardized workouts.