Workout explanation

Ladder

The reps climb step by step (1, 2, 3 …) and often come back down again.

For example Ladders, You go, I go, Erg and run ladder

Pyramid

Reps or distance build up to a peak, then come back down.

For example 15-20-25-20-15 stations, Pyramid supersets

EMOM

Every minute on the minute: start the work at the top of the minute and rest for whatever is left. E3MOM means every 3 minutes.

For example EMOM 6, four rounds, EMOM 7, two rounds, E3MOM stations

AMRAP

As many rounds as possible: keep cycling through the list until the time is up and count your rounds.

For example Three AMRAPs, Conditioning and strength AMRAP, Short AMRAP and long chipper

For time

Work through the list once, as fast as you can; the clock counts up.

For example Ladders, EMOM 6, four rounds, All-Pro chipper

Intervals

Work for the set time, rest for the set time, repeat.

For example Power and engine, Station intervals and triplets, Race-pace pairs

Zones

One exercise per zone for a fixed time, then move on to the next zone.

For example Five zones, Duo stations, 45 on 45 off, Duo AMRAPs and a 22-minute grind

Rounds

Do the whole list, then start again, for the given number of rounds.

For example Power and engine, All-Pro chipper, Eight-minute rounds × 6

Tabata

20 seconds all-out, 10 seconds rest, eight times.

In pairs

One works while the other rests or holds; swap as written.

For example Ladders, Race-pace pairs, Duo stations, 45 on 45 off

Superset

Two exercises back to back, no rest in between.

For example Pyramid supersets

Finisher

A short, hard last block to empty the tank.

For example EMOM 6, four rounds, Cardio down, strength up