When diving into conditioning workouts, you may come across a range of abbreviations and terms that define specific workout structures. Understanding these terms is essential to getting the most out of your training, as each format has a unique purpose and style. In this guide, we’ll break down some of the most common abbreviations and terms, including EMOM, AMRAP, AFAP, Buy-In, Buy-Out, and more, to help you navigate your conditioning plans with confidence.
1. EMOM (Every Minute on the Minute)
What is it?
EMOM stands for Every Minute on the Minute. In this format, you perform a specific exercise (or set of exercises) at the start of each minute. Once you complete the prescribed reps, you rest for the remainder of the minute. When the next minute starts, you begin the exercise again.
Example:
• 10-Minute EMOM: 10 push-ups and 15 squats.
• Start the timer. In the first minute, complete 10 push-ups and 15 squats. If you finish in 40 seconds, you rest for the remaining 20 seconds. Repeat at the start of every minute for 10 minutes.
Why it works:
EMOM workouts help build both strength and endurance while adding an element of time pressure, encouraging you to work efficiently.
2. AMRAP (As Many Rounds/Reps As Possible)
What is it?
AMRAP stands for As Many Rounds (or Reps) As Possible within a given time limit. The goal is to complete as many rounds or repetitions of a given circuit as you can before time runs out.
Example:
• 15-Minute AMRAP: 5 pull-ups, 10 burpees, 15 kettlebell swings.
• Perform the sequence repeatedly for 15 minutes, counting how many rounds you can complete.
Why it works:
AMRAP sessions push you to maintain intensity over a set period, which improves your stamina and mental toughness. They also allow you to measure your progress over time by aiming for more rounds in each subsequent attempt.
3. AFAP (As Fast As Possible)
What is it?
AFAP stands for As Fast As Possible. In this format, the goal is simple: complete the workout or specific exercises as quickly as you can. There’s no set time or rest interval; you push yourself to finish the prescribed workout in the least amount of time possible.
Example:
• AFAP Workout: 100 squats, 50 push-ups, 30 box jumps.
• Complete all reps as fast as possible, with no prescribed rest between exercises.
Why it works:
AFAP workouts are great for building speed, endurance, and mental fortitude. The objective is to sustain high intensity throughout, making it an excellent format for conditioning and testing overall fitness.
4. Buy-In
What is it?
A Buy-In refers to a task or set of exercises you must complete before starting the main part of your workout. It’s essentially the “entry fee” before you can move on to the core session.
Example:
• Buy-In: 500-meter row before starting a 10-minute AMRAP.
• Before beginning your AMRAP workout, you must first complete a 500-meter row.
Why it works:
Buy-ins are designed to activate your muscles and get your heart rate up before the main workout. They can also be used to ensure you’ve earned your way into the training session, adding an extra layer of challenge.
5. Buy-Out
What is it?
A Buy-Out is the opposite of a buy-in. It’s an exercise or sequence you complete at the end of your workout, often as a final push to finish strong or to squeeze in a bit more volume.
Example:
• Buy-Out: 50 sit-ups after completing an AFAP workout.
• Once you finish the main workout, you must complete 50 sit-ups to “buy out” and finish the session.
Why it works:
Buy-outs encourage you to give your all during the final moments of the workout, reinforcing mental toughness and helping to improve conditioning and endurance.
6. RFT (Rounds for Time)
What is it?
RFT stands for Rounds for Time. In this format, you’re tasked with completing a set number of rounds of a given workout as quickly as possible. Unlike AMRAP, where the time is fixed, in RFT the rounds are fixed, and the time it takes to finish varies.
Example:
• 5 Rounds for Time: 10 kettlebell swings, 20 box jumps, 30 sit-ups.
• Complete 5 rounds of the prescribed exercises, tracking how long it takes to finish all 5 rounds.
Why it works:
RFT workouts focus on maintaining a fast pace while completing multiple rounds, combining both endurance and power. It’s a race against yourself to see how quickly you can complete the workout.
7. For Time
What is it?
Similar to AFAP, For Time workouts involve completing a set number of exercises or rounds as quickly as possible. The primary difference is that For Time is often used in longer, more endurance-based sessions.
Example:
• For Time: 100 burpees, 100 squats, 100 lunges.
• Perform all exercises as quickly as possible, tracking the total time it takes to finish the workout.
Why it works:
The For Time format helps push your cardiovascular limits and encourages pacing strategies, making it great for building endurance and mental resilience.
8. Tabata
What is it?
Tabata is a specific type of high-intensity interval training (HIIT) that follows a 20-second work and 10-second rest format, typically for 8 rounds (a total of 4 minutes).
Example:
• Tabata Squats: 20 seconds of squats, followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
Why it works:
Tabata workouts are short but incredibly intense. They improve both aerobic and anaerobic capacity in a short time and can be easily adapted to different exercises.
9. Chipper
What is it?
A Chipper is a workout where you perform a series of exercises in sequence, often with a high number of reps. You must “chip away” at the reps, moving through the list of exercises until all are complete.
Example:
• Chipper Workout: 50 box jumps, 40 kettlebell swings, 30 burpees, 20 pull-ups, 10 push-ups.
• Complete the exercises in order, finishing all reps of one before moving on to the next.
Why it works:
Chippers are mentally and physically challenging. The variety of exercises keeps things interesting, and the high rep count pushes your endurance.
Conclusion
These conditioning abbreviations are key tools in creating diverse and effective workouts. By understanding the differences between EMOM, AMRAP, AFAP, and others, you can better navigate your training plans and use them to target specific fitness goals, whether it’s improving endurance, building strength, or increasing speed.
Need Help?
If you have any questions about these conditioning formats or need assistance incorporating them into your workouts, don’t hesitate to reach out to our support team or check out more helpdesk articles. We’re here to guide you through every step of your training journey!