Welcome to the fitness industry's favourite hobby… making simple things sound complicated. Here are some of the most common gym acronyms you’ll see in HYROX training, CrossFit gyms, and online programs. Let’s translate them into normal human language. WOD: Workout Of The Day A workout designed by a gym, coach, or organisation for that specific day. Example:“Today's WOD” Just means:This is today’s workout. Nothing more exciting than that. AMRAP: As Many Rounds As Possible You complete a circuit as many times as you can in a set time period. Example: 10 Burpees15 Wall Balls20 Lunges AMRAP 10 minutes → Repeat the circuit as many times as possible in 10 minutes. EMOM: Every Minute On The Minute You complete a set number of reps at the start of every minute. Whatever time is left in that minute is your rest. Example: EMOM 1010 Wall Balls → At the start of every minute do 10 reps for 10 minutes. E(X)MOM Every X Minutes On The Minute This is just a slightly longer interval. Example: E3MOM 15 Every 3 minutes for 15 minutes, complete the work. Example workout: 10 Burpees15 Wall Balls Finish the work → rest until the next 3-minute block begins. 1RM:One Rep Max The maximum weight you can lift once with good technique. Example: 1RM Back Squat= The heaviest squat you can do for one rep. RPE:Rate Of Perceived Exertion A simple effort scale that tells you how hard you’re working. Example scale: 5/10 → Comfortable effort 7/10 → Challenging but sustainable 9/10 → Very hard 10/10 → Absolute max effort In HYROX training, this helps control pacing. Metcon: Metabolic Conditioning Basically, a workout that combines strength and cardio to stress your energy systems. Example: Row Sandbag Lunges Ski Erg Thrusters All done together in a circuit. HIIT: High Intensity Interval Training Short bursts of hard work followed by rest. Example: 30 sec hard run 30 sec rest Repeat. Very effective…Also very unpleasant. DOMS: Delayed Onset Muscle Soreness The stiffness and soreness you feel 24–48 hours after training.

Most people obsess over sled splits. Meanwhile they: Walk into stations Chat Adjust their trainers Go have a drink Stare at the wall If your Roxzone is over 6 minutes total…You’re leaking time. Drop your last race Roxzone time below 👇

You can only improve ONE for the next 8 weeks: Pick one and explain why

“Be honest. Now answer this:Did your running actually improve? I’m seeing athletes who can ‘complete the race’ in training…But can’t run 5k under 20 minutes. Are sims helping — or just feeding ego? Drop: ✅ I do regular sims ❌ I rarely simulate 🤔 I’m not sure”