Frequently Asked Questions
I’m a beginner, can I do this?
YES!! If you’ve never seen the inside of a gym, you can still use this program to get yourself in shape. Here’s how.
- Be willing to learn and try new things
- Use the chat feature in the app and ask questions
- Watch the videos and read the descriptions
- Be patient with yourself, it takes time to learn but it’s well worth it!
- Pay attention to other people’s questions and what the answers are.
Everything can be modified to fit you and your situation. All you have to do is ask for help.
What does AMRAP and other acronyms mean?
AMRAP – As many rounds or reps as possible within a given amount of time.
AHAP – As Heavy As Possible
AFAP – As Fast As Possible
RFT – Rounds for time, Complete a set amount of work as fast as possible.
EMOM – Every minute on the minute. Complete work every minute for a set number of minutes. Can be a set amount of work like 5 burpees, or as much work as you can in the time, (however many burpees can you do in a minute).
T2B – Toes to Bar exercise. Hang from the bar and lift your legs to touch your toes to the bar
C2B – Chest to Bar. Do a pull-up where you touch your chest, below the collar bone, to the bar.
G2O – Ground to Overhead. An exercise where you move weight from the ground to an overhead pressed position.
KB – Kettlebell
METCON – Metabolic Conditioning portion of a workout, aka. HIIT.
PR – Personal Record. You will be getting a lot of these!
RM – Rep Max. The heaviest or most reps you can do for any amount of reps.
SDHP – Sumo Deadlift High Pull. In a wide stance over a barbell or kettlebell, explosively pull the barbell up from the ground to shoulder height.
RX – As Prescribed. Each workout and exercise has a target. It could be weight, height, time, or distance. This is the goal you are working towards. You may not be there yet. That’s where the next term comes into play.
SCALED – Changing an exercise or movement to make it more appropriate for your current strength, skill, fitness, or ability to perform the movement. The goal is to modfiy but still provide a challenge that helps you improve.
What equipment should I have?
How do I know what weight to use?
Every workout that has a target weight or height will have a set of numbers next to it like this, (50, 35). This means the prescribed weight, what we call Rx, is 50lbs for men and 35lbs for women. The best way to determine what weight you should use, is to warm up the movement with light weight and take a few sets to do the movement with progressively heavier weight until you get something challenging based on the workout instructions. It’s OK, if you aren’t at the Rx weight. Do what’s best for you. You’ll get there.
What if I can’t do something?
First, there is always something you CAN do. Scaling the movements and exercises are what make the program fit your needs. We try to offer as many options as we can that allow you to modify the workouts based on your fitness level, experience, or physical limitations. There are 3 ways we do this.
1. Each week we give you a summary video of the workouts for that week and discuss scaling options for each one.
2. Each workout has a detailed description with scaling options and sometimes extra videos to help you know what to do.
3. Anytime you aren’t sure. Ask. You can use the chat feature in the app to post any questions about scaling or modifications. Helping you get what you need is what we’re here for.
What are the movements?
Here is the ever-expanding video library of movements you will see in the program.