WOD Glossary
Every term you'll meet in a workout of the day, in plain language. Bookmark it, or just open today's WOD and learn by doing.
- WOD
- Workout of the Day. The day's training session in CrossFit-style and functional fitness programming — typically a warm-up, strength work, a conditioning piece and optional accessory work.
- EMOM
- Every Minute On the Minute. Start the listed work at the top of each minute; whatever time is left in the minute is your rest. "Every 2:00 × 12:00" means the same with two-minute windows, six rounds total.
- AMRAP
- As Many Rounds (and Reps) As Possible. Cycle through the listed movements until the clock runs out. Score is completed rounds plus any extra reps — "7 rounds + 9" means seven full rounds and nine reps into the eighth.
- For Time
- Complete the listed work as fast as possible. Your score is the finishing time. Usually paired with a time cap.
- Time Cap
- The maximum time allowed. Hit the cap before finishing and you stop there. Caps keep the intended intensity: if you're regularly capped, scale the loads down.
- Metcon
- Metabolic conditioning — the breathing-heavy conditioning part of the session, as opposed to pure strength work. AMRAPs, EMOMs, intervals and For Time pieces are all metcons.
- RX / Prescribed
- Doing the workout exactly as written: listed loads, distances and standards. Scaling is normal — the stimulus matters more than the numbers.
- % of 1RM
- Loads written as a percentage of your one-rep max: 5 × 3 @ 80% means five sets of three reps at 80% of your heaviest single. See the 1RM percentage chart for the exact numbers.
- Chipper
- A workout with one long list of movements done once, top to bottom — you "chip away" at it. Usually high reps and a generous time cap.
- Buy-in / Cash-out
- Work done once at the start (buy-in) or end (cash-out) of a metcon, outside the repeating rounds — e.g. "Buy-in: 1000 m row, then 3 rounds of…".
- Couplet / Triplet
- A metcon with exactly two (couplet) or three (triplet) movements. Fewer movements usually means higher intensity.
- Unbroken
- Completing a set without dropping the bar or stepping away. Often written as a goal: "aim for unbroken sets of 10".
- Compromised Running
- Running immediately after hard station work, when your legs are heavy — the core skill in hybrid races. Central to our Engine program.
- 43/30 kg, 24/20 cal
- Paired numbers are men's/women's suggested loads or calories. They're guidelines, not requirements.