Starting CrossFit without getting hurt or giving up
The first few weeks decide everything. What to know before your first WOD, and how to progress without rushing.
EMOM, AMRAP, For Time: WOD formats explained
Three acronyms that completely change how a workout feels. What they mean and how to handle each one.
Two workouts with the exact same movements can feel nothing alike depending on the format. The format sets the pace, where the rest goes and what you measure at the end.
EMOM: every minute on the minute
At the start of each minute, you do a set number of reps. Whatever time is left is your rest. Finish in 35 seconds and you get 25 seconds to breathe. Take 55 seconds and you go again almost straight away.
EMOMs are great for consistency. Pick a number of reps you can hold until the last minute, not just the first three.
AMRAP: as many rounds as possible
You get a fixed time, say 15 minutes, and a list of movements to cycle through. Your score is the number of full rounds plus the reps of the round you started.
The classic trap is going out too fast. A pace you can hold the whole way gets you more rounds than a sprint start followed by long breaks.
For Time: as fast as possible
The work is fixed and the time changes. You do every rep and stop the clock at the end. There's often a time cap so it doesn't take all evening.
Rounds: rounds with rest
Several rounds of the same circuit with set rest in between. Calmer on paper, but short rest catches up with you fast.
In Volta, the workout screen adapts to the format. In an EMOM the minute rolls over on its own and a beep warns you for the last three seconds. In an AMRAP the clock counts down and you log each round with one tap.
Let Volta plan your week.
