Workout Systems Guide

Traditional Strength training is the foundation of most resistance programs. It focuses on performing sets and reps of specific exercises with controlled rest periods to drive muscle growth (hypertrophy), strength, or endurance.

Focused strength or hypertrophy training with specific rep schemes and rest periods optimized for muscle growth or maximal strength.

Calisthenics and bodyweight exercises requiring no equipment. Develops relative strength and body control.

Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between exercises.

High-Intensity Interval Training (HIIT) alternates short periods of intense anaerobic exercise with less-intense recovery periods.

EMOM training challenges athletes to complete a specific amount of work within a 60-second window. The remaining time in the minute is your rest. It tests work capacity and pacing.

AMRAP is a high-intensity format where the goal is to complete as many rounds or repetitions of a specific set of exercises as possible within a fixed time cap.

Complete prescribed work as fast as possible. Often includes time cap. Tests speed, power endurance, and pacing.

Continuous aerobic exercise at a consistent pace. Builds aerobic base and endurance.

Standardized workout for tracking progress over time. Repeatable and measurable.

Competition-style workout following CrossFit Open format. Standardized movements and scoring.

Hybrid fitness race format combining running with functional exercises. 8 x 1km runs with 8 workout stations.

Obstacle course race simulation with running and functional movements. Includes penalty burpees.

Specific HIIT protocol: 20 seconds max effort, 10 seconds rest, repeated 8 times (4 minutes total). Extremely intense.

Reps increase (ascending), decrease (descending), or both (pyramid) each round. Tests endurance and pacing.

Long list of exercises performed once through. "Chip away" at the work. Tests mental toughness and pacing.

Perform work every 2 minutes. Longer rest periods than EMOM, allows for heavier loads or more complex movements.

Perform work every 3 minutes. Even longer rest for very heavy lifts or complex combinations.

Aerobic training at 60-70% max heart rate. Conversational pace. Builds aerobic base and fat oxidation.

Cardio with specific heart rate zone targets. Ensures proper training stimulus and recovery.

Two exercises performed back-to-back with no rest. Increases training density and efficiency.

Three exercises performed consecutively. Higher training density than supersets.

Workout designed for 2+ people. Work alternates or is performed simultaneously. Builds camaraderie.

Dedicated mobility work, stretching, and range of motion exercises. Improves movement quality.

Focused practice on specific movement skills. Low fatigue, high focus on technique.

Structured running intervals with specific distances, paces, and rest periods. Improves running speed and endurance.

Swedish for "speed play". Unstructured intervals mixing fast and slow running based on feel or landmarks.