MASTER KEY (Most Programs)
__RM = Rep Max, your heaviest possible for that number of repetitions.
KB = Kettle Bell
BB = Barbell
DB = Dumbbell
AMRAP = As Many Rounds As Possible in the time window (20min AMRAP = as many
rounds as you can complete in 20 minutes)
ME = Max Effort ( ½ ME = Approximately ½ of your maximum number of repetitions of
the prescribed exercise)
Cal(s) = Calories
SS = Super Set, back to back sets with zero rest between the two
Alt = Alternating
EMOM = Every minute on the minute (at the beginning of each minute, perform the
prescribed exercise)
HSPU = Hand Stand Push Ups
FS = Front Squat
BS = Back Squat
OHS = Overhead Squat
Cl = Clean
Sn = Snatch
CJ = Clean and Jerk
A. KBS = American Kettle Bell Swings (kettle bell goes overhead)
KBS = Kettle Bell Swings (kettle bell goes to eye level)
Ez-Bar can be substituted with a regular barbell for arm exercises
AssBike = Assault Bike (or any other bike that tracks calories)
___/Arm or ___/Leg = ___ number of reps PER arm (or leg)
+ = another way superset (SS) is written, no rest between the two sets
Any percent (Deadlifts moderate ~ 60%) means lift whatever weight feels to be
approximately 60% for that day.
RPE = Rate of Perceived Exertion = how difficult something should feel on a 1-10 scale
To sub rowing 500m rowing = 400m/ ¼ mile run. 10 calories is approximately a 200m
Run