So in the spirit of our latest article series, we thought we will add this short read on the common jargon used in Functional Fitness facilities. We have had a few questions related to this through our series so this is the perfect opportunity to explain what these terms are and how they apply to functional training.



WOD is the acronym for “Workout Of the Day.” With the connotation that every day is a different workout and everyone who is subscribed will complete the same workout for that day. This creates a great sense of community.

AMRAP (As many rounds and reps as possible)

AMRAP is an acronym that stands for “as many rounds and reps as possible.” Usually, this format involves one set time-frame in which you must complete as much work as possible in that time frame.

For example:

AMRAP 20 min

5 Pull ups

10 Push ups

15 Squats

Complete as many rounds and reps of the above in 20 min. Score = No. of rounds completed.
You cannot start on the push ups until you have completed the 5 pull ups.
EMOM (Every minute on the minute)

EMOM is another acronym which stands for “every minute on the minute.” In this workout format, you are required to start a new set on each start of a minute. Once you have completed the set, wait for the next minute to start before starting the new set.

For example:

EMOM x 5

5 Negative Pull Ups

Complete 5 negative pull ups and rest for the rest of the minute. When the new minute starts, start the new set of 5 negative pull ups
R4T (Rounds for time) or AQAP

R4T stands for “rounds for time” and AQAP stands for “as quick as possible.” I have put these together because in both options, you will be given a set amount of work and you will be required to complete this work as quick as possible. The difference between the two is that R4T may require multiple rounds of different exercises to be completed whereas AQAP may only be one round of a particular set of exercises.

For example:

3 R4T or 3 rounds AQAP

20 Squats

20 Push ups

20 Sit ups

In order to start the next exercise, you must complete all reps of the first. Score = Time taken to complete (faster better)

A chipper is similar to that of the above, where you need to complete a set amount of work for time, but the structure of the work is what makes it a “chipper.” It is characterized by the reduction in reps as you get to the end of the workout.

For example:

100 Push ups

75 Squats

50 Burpees

25 Pull ups

You must complete all reps of the exercise before advancing. Score: Time completed (faster better)

Tabata does not stand for anything, but rather is the name of a researcher who the interval format was named after. This workout format is characterized by intervals of work and rest. Specifically, 20 sec work and 10 sec rest with a total of 8 rounds. It is usually 4 min in duration but is often doubled up, which then becomes a “double-tabata.”

For example:

Tabata Burpees

20 sec Burpees

10 sec Rest

For 4 min or 8 rounds

The idea is to maintain the same number of burpees in each interval from set one to set 8.
Fight Gone Bad

Fight Gone Bad is a station workout that started off as a benchmark, standardized with set exercises at each station. However it has evolved into an interval format in itself. It is characterized by 5 stations, each 1 min in duration, with no rest in between stations, only 1 min rest at the end of each round, repeated for 3 rounds. Total duration is 17 min.

For example:

The Original Fight Gone Bad

1 min Wall Balls

1 min Sumo Deadlift High-Pull

1 min Box Jumps

1 min Push Press

1 min Row

1 min Rest

Score = Total reps for EVERYTHING

Metcon is the short version of the words Metabolic Conditioning. This is a scientific term referring to the stimulus a particular workout places on the metabolic system to yield a desired adaptation, in this case, cardiovascular fitness. It goes into more depth as to how the body metabolizes nutrients for energy to produce work output, but most would refer to a cardio-intensive workout as a “metcon.”



Kipping is a technique used to assist a difficult body weight movement.

For example:

Kipping pull ups – using a leg swing and a hip thrust to assist pull the body weight up to the bar.

Kipping Handstand Push ups – using kicking up of the legs to assist getting the body weight off the ground and pushing up.

Double Unders

Double Unders are a form of skipping where the rope passes under the feet twice before landing.

Wall Ball

The term wall ball can be used to refer to the equipment used (a type of medicine ball) or a movement characterized by squatting, then standing up and pushing the ball up toward a target.

“Air” Squat

An air squat is a normal body weight squat.

Wrap up

There are many, many more wild and wonderful names that exist for exercises, workouts and even products that are used in the setting of functional fitness. However these are the ones I have found myself having to explain the most and are most commonly used. I hope you enjoyed the article and if you have any requests or questions, do not hesitate to comment below or contact us.