Q1: Should I record my workouts?
A1: Yes! buy a cheap journal and record each WOD. Keep track of how long the WOD takes or how many rounds you complete.
Q2: What does WOD mean?
A2: WOD = Workout of the Day
Q3: What does AMRAP mean?
A3: As Many Reps As Possible. Ex: 10 AMRAP of: 5 push-ups/ 10 sit-ups/ 15 squats = do as many rounds of the given movements as you can in 10 minutes. Remember, as many reps as possible with GOOD FORM. Form always comes first.
Q4: What if I am unfamiliar with a movement?
A4: I will try to post a link or a demo. When in doubt: google it!
Q5: What does RFT mean?
A5: RFT = Rounds for Time. Ex: 5 RFT of: 5 push-ups/ 10 sit-ups/ 15 squats = do 5 rounds of the given movements as quickly as possible with GOOD FORM. Remember to record how long it takes to complete the given amount of rounds.
Q6: What days will WODs be posted?
A6: I will generally post Mon-Friday. Sometimes I will post suggestions or challenges for the weekend.
Q7: What equipment is necessary?
A7: Ideally, a pair of dumbbells, a jump rope, and a pull-up bar. However, you can get by with nothing! I will post subs if necessary.
Q8: What is a substitute for pull-ups?
A8: Dumbbell Bent Rows are a good substitute for pull-ups: if you don't have dumbbells you can use an odd object to row: a suitcase, large rock, log, barbell, sandbag, old tire, a gallon of milk per hand, etc...
Q9: What is a substitute for jump rope?
A9: Lateral Hops: Hop back and forth over an imaginary line for the given amount of reps.
Q10: What is a substitute for Farmer Carries?
Q10: Do the carries!!! Use dumbbells if you have them. The heavier the better. If you don't have dumbbells you can carry buckets, suitcases, cinder blocks, kettlebells, paint cans, etc...
Q11: How do I warm-up?
The OFFICIAL Dad WOD Warm-Up
25 Jumping Jacks
15 Jumping Jacks (with forward/ backward arm swing)
10 Spiderman Lunges