Create Interval Workout
Complete Guide to Creating a Interval Workout Program in the WODEX App
Interval Training is a powerful method that alternates between periods of high-intensity activity and rest. This type of workout is designed to enhance stamina, power, and overall athletic performance. It’s based on three key parameters:
1. Number of Rounds (Rounds)
The number of times the cycle of activity and rest is repeated. This parameter defines how many complete sets of activity-rest intervals you’ll perform during the workout.
2. Work Duration (Work)
The length of time you spend performing the exercise or activity in each cycle. The intensity of your performance during this time plays a significant role in achieving your fitness goals.
3. Rest Duration (Rest)
The amount of time allocated for recovery between each cycle. The rest period allows your body to recover and prepare for the next round of activity, ensuring optimal performance.
In the WODEX app, you can design Interval Training programs using two different modes:
- Standard Mode
- Alternative Mode
Standard Mode
This mode is ideal for workouts where each exercise is performed individually, and the current exercise must be completed before moving on to the next one.
How to Execute:
- Set Parameters for Each Exercise:
For each exercise, adjust the Rounds, Work, and Rest settings separately. This gives you full control over the duration of activity and rest periods for each movement.
- Work Phase:
The athlete starts by performing the exercise for the specified time in the Work section. For example, if the Work time is set to 30 seconds, they perform the exercise for that duration. - Rest Phase:
After completing the work phase, the athlete rests for the designated amount of time in the Rest section. This is the recovery period before moving on to the next round. - Repeat the Cycle:
The cycle of Work and Rest is repeated for the number of rounds specified in the Rounds section. After finishing all rounds for one exercise, the athlete moves on to the next exercise and repeats the same process.
Example Workout:
- Rounds: 8
- Work: 30 seconds
- Rest: 20 seconds
The athlete performs the first exercise for 30 seconds, followed by 20 seconds of rest. This cycle is repeated 8 times. Once all rounds are completed for the first exercise, the athlete moves on to the next exercise and repeats the process.
Alternative Mode
In this mode, the workout is designed to be completed as a continuous sequence, where the Work and Rest times are applied to the entire set of exercises.
How to Execute:
- Complete Workout Cycle:
A full cycle includes all the exercises in the workout, with rest periods between each exercise. The athlete performs the first exercise for the specified Work time, followed by a rest period as defined in the Rest section. - Work and Rest Phases:
The athlete works through each exercise, completing the set Work time followed by the Rest time. This sequence continues for all exercises in the program. - Repeat the Cycle:
After finishing all exercises in the workout, the cycle starts again from the first exercise. This continues until the specified Rounds count is completed.
Example Workout:
- Rounds: 8
- Work: 20 seconds
- Rest: 10 seconds
The athlete performs the first exercise for 20 seconds, followed by 10 seconds of rest. Then they proceed with the second exercise for 20 seconds, followed by another 10 seconds of rest, and so on. Once all exercises are completed, this cycle is repeated 8 times.
Advantages of Designing Interval Training with WODEX
- High Flexibility:
With WODEX, you can precisely adjust the Work and Rest times for each exercise or the entire workout, offering total control over your training. - Variety in Workouts:
The two modes—Standard and Alternative—provide versatile options to meet the needs of various fitness goals and preferences. - Increased Efficiency:
Interval training is one of the most effective methods for enhancing cardiovascular endurance and overall fitness. WODEX allows you to structure your workouts for maximum impact. - Suitable for All Fitness Levels:
Whether you’re a beginner or a seasoned athlete, WODEX’s interval training design is fully adjustable, ensuring effective workouts for everyone.
Key Tips for Designing Interval Training Workouts
- Consider Athlete Ability:
If the exercises are more challenging, consider providing longer rest periods. Tailor the rest time to the intensity of the exercises for optimal performance. - Choose Diverse Movements:
Mixing power, endurance, and speed exercises creates a more engaging and effective workout routine. Variety keeps training exciting and targets multiple aspects of fitness. - Manage Overall Training Time:
Adjust the Rounds and Cycle Time based on the athlete’s goals and fitness level. Balance between workout duration and rest ensures efficient training while avoiding burnout.
Start Interval Training with WODEX!
With WODEX’s advanced features, designing interval training workouts becomes a seamless, professional experience. Start crafting your program now, and take a step toward a stronger, fitter body! 💪🏋️♀️
Create EMOM Workout
Complete Guide to Creating a EMOM Workout Program in the WODEX App
EMOM stands for Every Minute On the Minute. It refers to a workout format that combines activity and rest within a set time frame (usually one minute).
What is EMOM?
In an EMOM workout:
- You perform the designated exercise as quickly as possible within a specified time frame (typically one minute).
- The remaining time in that minute is your rest period.
- The faster you complete the exercises, the more time you have to rest.
- Once the timer reaches the end of the minute, a new round begins.
Designing EMOM Workouts in WODEX:
You can create your EMOM workouts in WODEX in three different modes:
- Standard Mode
- Odd/Even Rounds Mode
- Triple Combination Mode
Below, we’ll explain each mode in detail:
Standard Mode
Standard Mode is the most popular and straightforward method for creating EMOM workouts
How to Create a Workout in Standard Mode:
In Standard Mode:
- The athlete must perform the exercises listed in the workout as quickly as possible.
- The remaining time in each minute serves as the rest period.
- The faster the athlete completes the prescribed exercises, the more time they will have to rest.
This format is ideal for athletes looking to improve both their speed and endurance. Each round consists of a fixed set of exercises, and the goal is to finish the set in the shortest time possible to maximize rest and recovery for the next round.
Odd/Even Rounds Mode
Odd/Even Mode introduces more variety into the workout by splitting the rounds into Odd and Even sections. This approach keeps the workout dynamic and engaging, while increasing the challenge for the athlete
How to Create a Workout in Odd/Even Mode:
In Odd/Even Mode, you will define different exercises for odd and even rounds:
- Odd Rounds: In the odd-numbered rounds (e.g., 1st, 3rd, 5th), the athlete performs the exercises listed in the Odd section.
- Even Rounds: In the even-numbered rounds (e.g., 2nd, 4th, 6th), the athlete switches to the exercises listed in the Even section.
Triple Combination Mode
Triple Combination Mode increases the complexity of your EMOM workout by introducing three different sets of exercises. This mode keeps the athlete engaged and constantly challenged by rotating between three distinct sets throughout the workout.
How to Create a Workout in Triple Combination Mode:
In Triple Combination Mode, you will design three separate exercise sets. These sets will rotate in the following manner:
- Set 1: Perform the exercises listed in the first set during the first round.
- Set 2: In the second round, switch to the exercises in the second set.
- Set 3: In the third round, complete the exercises in the third set.
- Rotation: After the third set, the rotation starts again from Set 1, continuing until the workout time is complete
Benefits of EMOM Training
EMOM (Every Minute On the Minute) is an efficient method for improving athletic performance, helping you enhance both your speed and endurance. Here are some of the key benefits of EMOM training:
1. Increased Speed and Endurance
EMOM training helps your body adapt to faster movements with less rest. This type of workout encourages your body to perform exercises more quickly, ultimately building greater strength and stamina to handle intense training sessions.
2. Structured Routine
With specific time intervals for each round of training, you’ll maintain better focus throughout the workout. This structured approach helps you maximize your efforts and make the most out of every minute of your training session.
3. Variety and Excitement
EMOM training can be made more dynamic with variations like the Odd/Even or Triple Combination formats. This added variety keeps your workouts challenging and exciting, preventing monotony and maintaining your engagement throughout your training.
4. Suitable for All Levels
One of the major advantages of EMOM is its adaptability. Whether you’re a beginner or a seasoned athlete, these workouts can be easily adjusted to suit your fitness level. By modifying the duration and intensity, EMOM allows anyone to achieve their fitness goals.
Key Tips for Designing EMOM Workouts
To design an effective EMOM workout, consider the following tips to ensure your workouts are both efficient and effective:
1. Choose Exercises Based on Capability
Make sure the selected exercises are appropriate for the athlete’s skill level. It’s important that the athlete can complete the movements within the designated time frame without sacrificing form or quality.
2. Adjust Rest Periods
If the exercises are more challenging, consider extending the rest time between rounds. This allows the athlete to perform the movements effectively without fatigue, ensuring better performance and a safer workout experience.
3. Flexibility in Design
By mixing up formats (e.g., Odd/Even or Triple Combination), you can make the workout more engaging and effective. This flexibility not only increases workout enjoyment but also ensures that the athlete stays motivated and progressively improves.
Design Your Workouts Like a Pro with WODEX!
The diverse EMOM workout design options available in the WODEX app give you the flexibility to create personalized programs tailored to your fitness goals and levels. Start your training today and take your performance to the next level! 💪
Create AMRAP Workout
Complete Guide to Designing an AMRAP Workout in the WODEX App
AMRAP stands for As Many Rounds/Reps As Possible, which refers to completing as many rounds or repetitions as possible within a set period of time. The goal of AMRAP workouts is to push for maximum performance in a fixed time frame, improving endurance, strength, and mental toughness for managing stress.
In the WODEX app, you can design AMRAP workout programs in two modes:
- Standard Mode
- Buy-In Mode
Standard Mode
Setting the Time:
- At the top of the page, you can specify the duration of the workout. By default, the time is set to 10 minutes, but you can adjust it according to your preferences.
Example:
In the example shown in the image:
- The athlete has 10 minutes to complete as many repetitions as possible of the two exercises in the program.
- The athlete must perform the exercises in sequence, then loop back and continue the exercises until the time runs out.
Scoring:
- The athlete’s score will be the total number of reps completed within the 10-minute time frame.
Buy-in Mode
Buy-in and Remaining Time. This setup adds a unique challenge to the AMRAP workout.
How It Works:
- First, the athlete must complete the Buy-in exercise, which typically involves a specific number of reps.
- After completing the Buy-in exercise, the athlete continues with the AMRAP workout during the Remaining Time.
Setting the Time:
- The athlete will still be working within a fixed time period, but the Buy-in portion is performed before starting the AMRAP portion.
Example:
In the example shown in the image:
- The athlete must perform 50 Double-Unders as the Buy-in section.
- After completing the Buy-in, the athlete moves to the main program, performing exercises like Row and Wall Ball Shots, alternating between them.
- The athlete must repeat the cycle until the remaining time runs out.
Scoring:
- The athlete’s score in Buy-in Mode will be the total number of reps completed during the Remaining Time section
Why Choose AMRAP Workouts?
- Endurance and Intensity: AMRAP workouts help you test and improve your endurance by pushing you to complete as many reps or rounds as possible within the given time.
- Competitive Edge: You can track your performance over time, aiming to beat your previous scores and improve your strength, speed, and overall fitness.
- Flexibility: AMRAP workouts are highly customizable, allowing you to create challenges based on the time available, the type of exercises, and your specific fitness goals.
How to Design an Effective AMRAP Workout?
- Select Challenging Movements: Choose exercises that challenge both strength and endurance, such as compound movements or high-intensity cardio.
- Define the Time Limit: Decide on an appropriate time limit for the workout. Beginners may start with shorter durations, while advanced athletes may aim for longer sessions.
- Monitor Progress: Keep track of the total reps or rounds completed in each session to measure improvement and adjust the difficulty of future workouts.
In summary, AMRAP is a powerful workout format that can boost your fitness levels by improving endurance, strength, and mental toughness. Create your AMRAP workout today in the Wodex App and take your training to the next level!
By following these guidelines, you’ll be able to create a varied and challenging AMRAP workout that is perfect for achieving your fitness goals.
Create For Time Workout
Complete Guide to Creating For Time Workout Programs in WODEX App
For Time workouts focus on completing exercises in the shortest possible time, aiming to improve speed, endurance, and efficiency. The quicker you complete the workout, the higher your fitness level, and the better your score. In the WODEX app, you can create For Time training programs in two methods:
A) Rounds For Time (RFT)
B) Pyramid Model (Like 21-15-9)
Rounds For Time (RFT)
This method sets how many rounds the athlete should complete of the designated exercises.
Key Settings in This Model:
1) Rounds for Time (RFT):
The number of rounds the athlete must complete the exercises.
2) Time Cap:
The maximum time allowed to complete the workout, adjustable in minutes and seconds.
Example:
Here’s an example based on the program specified in the image:
- The athlete needs to perform the listed exercises in a single round.
- After completing the last exercise, they must restart the sequence and repeat it for the specified number of rounds (e.g., 3 rounds).
- If the time cap is set to 12 minutes:
- If the athlete completes the workout in under 12 minutes, the recorded time is considered as their score.
- If the workout is not completed in 12 minutes, the total repetitions completed during that time will be recorded as their score.
Pyramid Model (9-15-21)
This model involves variable repetitions for each round of the workout.
Key Settings in This Model:
1) Reps:
Specifies how many repetitions of each exercise should be completed in each round.
- Default: 21-15-9
- The numbers can be customized. Simply input the desired numbers, separating them with dashes.
2) Time Cap:
The maximum time allowed to complete the workout, adjustable in minutes and seconds.
Example:
Suppose the program includes two exercises:
- In the first round, the athlete performs 21 repetitions of each exercise.
- In the second round, they perform 15 repetitions of each exercise.
- In the third round, they perform 9 repetitions of each exercise.
- Time Cap: If the time cap is set to 3 minutes:
- If the athlete completes the workout in under 3 minutes, their time is recorded as their score.
- If the workout is not completed in the time cap, the total repetitions performed are recorded as their score.
Why Use For Time Workouts?
- Improved Speed and Endurance:
These workouts push you to complete exercises at a faster pace, increasing your cardiovascular and muscular endurance. - Compete Against Yourself and Others:
With the time cap and scoring system, you can clearly see your progress and compare it against others. - Flexible Program Design:
Using RFT and Pyramid settings, you can create varied programs for yourself or others, keeping the workouts interesting and challenging.
How to Create a Professional For Time Program?
- Choose the Right Movements:
Select exercises that challenge both speed and strength to ensure a comprehensive workout. - Set a Time Cap Based on Fitness Level:
Adjust the time cap according to your current fitness level for a challenging yet achievable goal. - Incorporate Variety:
Mixing movements and pyramid settings makes the program more engaging and effective.
The WODEX app is a professional tool for designing advanced workout programs. Start creating your For Time program today and push your performance to the next level! 💪