AT first glance the programme can look pretty confusing. Writing in shorthand can get pretty ridiculous when 6 letters can stand for 6 words, like SLSLDL – stiff leg, single leg, deadlift. You wouldn’t much idea what that meant unless someone had told you. This is a guide to all the abbreviations and acronyms, as well as a useful resource to understanding the formatting and flow of the daily programme

Don’t hesitate to email and ask a question if it’s not on the list, it simply may have been forgotten. If it’s not there, then we’ll add it  🙂

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[su_spoiler title=”AMRAP”] As Many Reps/Rounds As Possible

Whether its Reps or Rounds will depend entirely on the workout. If your workout has hundreds of reps to complete in a limited time, you would count your total reps as your score. If the workout has an achievable number of reps, you will be aiming to achieve as many rounds as possible in the allocated time. [/su_spoiler]

[su_spoiler title=”BP”] Bench Press

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[su_spoiler title=”BS”] Back Squat

Barbell_Squat[/su_spoiler]

[su_spoiler title=”BW”] Body Weight

Indicating that a movement should be performed with no additional. BW can also be used as a benchmark for calculating load to lift. For example, 50% of BW, this would mean loading the bar or equipment with half of your body weight. It’s important to know your correct body weight each week so that numbers are calculated correctly.

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[su_spoiler title=”C & J”] Clean & Jerk

CleanJerkPanel_transparent1

When C & J is written, the default is full Clean and Split Jerk, unless otherwise stated.

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[su_spoiler title=”DL”] Deadlift

deadlift[/su_spoiler]

[su_spoiler title=”DB BP”] Dumbbell Bench Press

Dumbbell_Bench_Press_F_WorkoutLabs[/su_spoiler]

[su_spoiler title=”DB”] Dumbbell155_dumbbells[/su_spoiler]

[su_spoiler title=”FS”] Front SquatFront_Squat[/su_spoiler]

[su_spoiler title=”HPC”] Hang Power Clean

hpc[/su_spoiler]

[su_spoiler title=”HS”] Hand Stand

Handstand_Push-up1

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[su_spoiler title=”HS”] Hand Stand Push Up

Handstand_Push-up1

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[su_spoiler title=”KB”] Kettlebell

kb-blacks1

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[su_spoiler title=”K2E”] Knees to Elbow

Hanging_Knee_Raises
Bent knee
Hanging_Leg_Raise1
Straight leg

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[su_spoiler title=”OH”] Overhead

Indicating that any weights/load (e.g. barbell, dumbbells, kettlebells) are to be held overhead with a straight arm position.

Standing_Overhead_Dumbbell_Press_F_WorkoutLabs

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[su_spoiler title=”PC”] Power Clean

hpcNote, movement starts from the floor position.

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[su_spoiler title=”PJ”] Push Jerk

Standing_Overhead_Dumbbell_Press_F_WorkoutLabs

Note sequence of movement is, Dip, Press, re dip, stand.

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[su_spoiler title=”PP”] Push Press

Standing_Overhead_Dumbbell_Press_F_WorkoutLabs

Note sequence of movement is, Dip and Press

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[su_spoiler title=”PU”] Pull Up

Pullups

Note, legs should be straight throughout this movement.

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[su_spoiler title=”REPS”] Repetitions

The number of times you should perform the exercise as instructed.

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[su_spoiler title=”RM”] Repetition Max

This is the maximum repetition you can perform for a given exercise. For example, 1RM is your 1 repetition maximum, this would be the maximum amount you can lift once. Used to determine training weights and important to keep a log of to track your progress.

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[su_spoiler title=”RX”] As Prescribed

Sometimes a workout will be labeled as RX, meaning the standard noted is the workout written as it should be performed, with no scaling or modifications.

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[su_spoiler title=”TABATA”] 8 Rounds of 20sec work 10 sec rest

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[su_spoiler title=”T2B”] Toes to Bar

Hanging_Leg_Raise1Note, the movement would be complete once the toes have been raised up to touch the bar you are hanging from.

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[su_spoiler title=”16kg/24kg”] Female weight / Male weight

The female and male prescribed weights for a given exercise.

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[su_spoiler title=”3×5″] 3 Sets of 5 Reps

The order in which the numbers should be read is SETS then REPS. This means perform 3 Sets of 5 Reps, 3 lots of 5.

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[su_spoiler title=”↑”] Increase weight

This indicates you should increase the weight each time you successfully complete a full set.

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[su_spoiler title=”→”] Maintain weight

This indicates you should maintain the same weight for every set.

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