Manion WOD survival guide

Why is CrossFit so widely in demand among amateurs and professionals involved in a wide variety of sports: martial arts, football, basketball, hockey, American football, rugby, etc.? The answer is simple. Because CrossFit is versatile, and thanks to its diversity, it is adapted for any athlete.

CrossFit is a modern functional training that includes an extreme system of general physical training. Beginners should not be intimidated by the word "extreme", because the complexes of this training, although they can be written by the trainer for everyone, but the number of repetitions, the weight of the projectile and the time allotted for the WOD are always selected individually.

WOD (Workout of the Day) is a daily task for an athlete. Complexes of CrossFit are so diverse that you are unlikely to encounter a routine in the training process. That's why athletes love CrossFit.

To better know what CrossFit is, and how diverse it is, let's figure out what types of complexes are in it.

The types of loads in CrossFit are divided into 3 types and are indicated by the corresponding letters:

Varieties of manion WOD rowing

Depending on the conditions for performing manion wod, the following types of complexes are common in CrossFit:

AFAP (AS FAST AS POSSIBLE) - AS FAST AS YOU CAN

This WOD indicates the volume and number of rounds that must be completed in the minimum time.

An example is the classic WOD "FRAN" (WG), in which there are two exercises: thrusters and pull-ups. Objective: Complete three rounds of repetitions in rounds 21-15-9 as quickly as possible.

AMRAP (AS MANY AS POSSIBLE) - AS MUCH AS YOU CAN DO.

In this form of WOD, the athlete is given a certain time to complete the task, and the athlete's task is to make the maximum number of laps.

For example, take the CINDY complex (G). It consists of 3 exercises: 5 pull-ups, 10 push-ups, 15 squats, and in 20 minutes you need to do the maximum number of circles for yourself.

EMOM (EVERY MINUTE ON MINUTE) - REMINDERS.

If you came to the hall and saw the word EMOM on the blackboard, then you should know that you will have a task in which you will perform the specified amount of work every minute. How many seconds you will spend on the task does not matter, the main thing is that with the beginning of a new minute, you will re-start the task. The time allotted for WOD, and the number of exercises in it, are selected individually.

Example.

EMOM 10 minutes: 3 power outputs on the rings. That is, every minute the athlete must do three exits on the rings. And there are 10 such rounds.

EMOM 5 minutes: 15 sit-ups, 10 push-ups, 5 squats. Here the athlete performs 3 exercises within a minute, trying to invest in a minute. The result is 5 circles.

CHIPPER

Such a complex often consists of only one round, which must be done in the shortest possible time. But it consists of a lot of exercises and reps.
An example is Angie's classic WOD (G), which consists of 100 pull-ups, 100 push-ups, 100 abs, and 100 squats.

TABATA

This is interval training, which in its classic form consists of 8 exercises. Exercises are performed in this format: 20 seconds of intense work and 10 seconds of rest. The complex can be built from one exercise, from several repetitive exercises, or 8 different exercises. Travis manion wod according to the Tabata system is mainly aimed at developing the speed qualities of an athlete.

AMREPS (AS MANY REPS AS POSSIBLE) - AS MANY REPS AS POSSIBLE IN THE TIME ALLOWED FOR WOD.

This type of training is similar to AMRAP, but only one exercise is done here. For example, make the maximum number of burpees in 5 minutes.

And one more type of travis manion wod - Death by (death from) ... reps or weight.

In the Death by reps complex (death from repetitions), the weight of the projectile will be constant, but the number of repetitions increases with every minute.

So, for example, let's take a barbell sitting on the chest. In the first minute we do one repetition, in the second minute we do two, in the third minute we do three, etc. until we invest in a minute or fall from fatigue.

In Death by weight, the number of repetitions throughout the entire time remains constant, but the weight of the projectile increases each time. Take the deadlift exercise, for example. We will do 2 reps every minute, starting at 50 kg. In the second minute we add 5 kg and do 2 repetitions already from 55 kg, in the third minute we perform two repetitions with 60 kg, and so on until we can complete the task.

As you can see, doing CrossFit you will not be bored, and each new lesson for you can become a "surprise" from the coach and an interesting pastime, challenging yourself and competing with friends.

Maik Wiedenbach

Maik Wiedenbach’s training methods are scientific, proven to get results, and customizable to suit your individual needs. Let’s get started.

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