Vocabulary
WOD glossary: from A to Z.
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33 terms from the functional-training vocabulary, each in one or two sentences and linked to the guide that develops it. The formats (For Time, AMRAP, EMOM, Tabata, RFT, chipper…) are defined here in one line and explained in the WOD formats glossary.
A
- AFAP
- "As fast as possible": a fixed amount of work done as fast as possible. In practice the same as For Time. See the guide: WOD formats glossary: RFT, chipper, AFAP.
- AMRAP
- "As many rounds (or reps) as possible": as many rounds as you can in a fixed time. Scored as full rounds plus reps. See the guide: AMRAP workout: meaning and how to score.
B
- Benchmark
- A named WOD with a fixed format repeated from time to time to measure progress against your own record. See the guide: Benchmark WODs: Fran, Cindy, Grace, Helen.
- Box jump
- A two-footed jump onto a box with full hip extension on top. Scaled by lowering the height or stepping up.
- Burpee
- Down to the floor with the chest touching, back up and a jump with a clap overhead. The no-jump version is its usual scaling. See the guide: No-equipment WOD: train at home.
- Buy-in and cash-out
- A block of work done once before (buy-in) or after (cash-out) the main body of the WOD, such as a run.
C
- Chipper
- A long list of movements with many reps, done once, in order, against the clock. See the guide: WOD formats glossary: RFT, chipper, AFAP.
- Clean
- Taking the bar from the floor to the shoulders in one movement. The power clean receives it without a full squat; the hang clean starts from the hang. See the guide: DT WOD: workout, scaling and scoring.
D
- Deadlift
- Lifting the bar from the floor to full hip extension, with a neutral back and a hip hinge. One of the movements in DT. See the guide: DT WOD: workout, scaling and scoring.
- Double-unders
- A rope skip in which the rope passes twice under the feet in one jump. Scaled with single skips.
E
- EMOM
- "Every minute on the minute": at the start of every minute you do a fixed block and rest whatever is left. Scored by minutes completed. See the guide: EMOM workout: meaning and how to build one.
F
- For Time
- A fixed amount of work done as fast as possible; the score is the time. With a time limit, a time cap is added. See the guide: WOD formats glossary: RFT, chipper, AFAP.
H
- Hero WOD
- A named WOD dedicated to a person who died in the line of duty, such as Murph or DT. Usually long and demanding. See the guide: Murph WOD: strategy and scaling.
J
- Jerk
- Taking the bar from the shoulders to overhead with a leg drive. In the push jerk you dip again to receive it. See the guide: Macho Man WOD: workout and scoring.
K
- Kettlebell swing
- Swinging a kettlebell from between the legs to chest height (Russian) or overhead (American), driven by the hip hinge.
L
- Ladder
- A format in which the reps go up or down each round (for example 10-8-6-4-2). The cumulative twelve-movement version is the Christmas WOD. See the guide: Christmas WOD: the twelve days.
- Load
- The weight moved in a barbell, dumbbell or kettlebell movement. It is the first thing adjusted when scaling a WOD. See the guide: How to scale a WOD: Rx vs scaled.
M
- Metcon
- Short for "metabolic conditioning": the part of the session against the clock, with several movements and high intensity. Often used as a synonym of WOD. See the guide: What is a WOD? Formats and meaning.
N
- No rep
- A rep that does not count because it misses the movement standard (incomplete range, chin not over the bar, hips not extended).
P
- Partner WOD
- A WOD done by two people with shared work or a shared clock and a single score; the split is free, alternating or synchronised. See the guide: Partner WOD: pair and team formats.
- PR (personal record)
- Your best score in a benchmark or a lift. Only comparable with the same version and the same load. See the guide: Benchmark WODs: Fran, Cindy, Grace, Helen.
- Pull-up
- A pull from a hanging position until the chin passes the bar. Scaled with a band, jumping or inverted rows. See the guide: Cindy WOD: workout, scaling and scoring.
R
- Rep (repetition)
- One complete execution of a movement, from the starting position to the end, meeting the standard.
- RFT
- "Rounds for time": a fixed number of rounds of the same set, as fast as possible. The score is the time. See the guide: WOD formats glossary: RFT, chipper, AFAP.
- Round
- One complete pass through all the movements of the set, in order. In an AMRAP, full rounds plus loose reps are counted. See the guide: AMRAP workout: meaning and how to score.
- Rx
- "As prescribed": the WOD as written, with its loads and movements, unadapted. The opposite of scaled. See the guide: How to scale a WOD: Rx vs scaled.
S
- Scale (scaled)
- Adapting a WOD in load, movement or volume to complete it with good technique and an intensity close to the intended one. The adapted version is called scaled. See the guide: How to scale a WOD: Rx vs scaled.
T
- Tabata
- Eight rounds of 20 seconds of effort and 10 of rest, four minutes in total, usually with a single movement. See the guide: WOD formats glossary: RFT, chipper, AFAP.
- Thruster
- A front squat followed, without a pause, by a press overhead. One of the two movements in Fran. See the guide: Fran WOD: workout, scaling and scoring.
- Time cap
- The maximum time to finish a For Time. If it sounds before you finish, you log the cap and the work left. See the guide: WOD timer: AMRAP, EMOM, For Time and Tabata.
U
- Unbroken
- A set done in one go, without dropping the bar or coming off the pull-up bar. The opposite is breaking the set.
W
- Wall ball
- A squat with a medicine ball thrown to a wall target on the way up and caught on the way down. The movement in Karen. See the guide: Benchmark WODs: Fran, Cindy, Grace, Helen.
- WOD
- "Workout of the day": a functional-training session with a format set in advance, against the clock or for rounds. See the guide: What is a WOD? Formats and meaning.
WOD and movement names are the ones in common use in the community; Zoku Athletics is not affiliated with any organisation or brand.