How To Use This Site
Usage:
Slowly integrate the Workout of the Day into your programming. These workouts are intense and your body will need time to adjust, recover, adapt, and rebuild. . USE CAUTION. Less is more. Rest is the number one factor to ensure proper health and fitness longevity. Therefore, start small and progress.
Scaling:
Scaling is a way to make the workouts as universal as possible. Fitness Origins can be overly intense for the new user and thus requires the limiting **Not Eliminating** of some parts of the workout. Scaling makes for a better, smarter athlete and should always be done for the first few months until you can complete the workout as listed on the website without any issues. You should in no way feel, or be made to feel, that you are doing any less than anyone else. If are doing all that you can do…hopefully just a little bit more–then that is all we can ask. Be honest, push hard, but be smart about it.
How to Scale
Simply scale to ability! In any certain workout there are a number of variables that can be changed or modified to “scale the workouts. Furthermore, the scaling can even be used to change the scope of the workout. I.e. changing the workout from a cardio focus to a strength focus through the addition of weight and rest while lowering reps and sets. Below are types of scaling:
1. Exercise Replacement: Pull-Ups to Ring Rows—-Dips to Bench Dips—-Burpees to Push-Ups—Treadmill/Run to Elliptical—Bench Press to Dumbbell Press—-Deadlift to KettleBell Deadlift—–Front Squat to Goblet Squat– 15 Pull-Ups to 5 Pull-Ups 10 Ring Rows— 15 Push-Ups to 8 Push-Ups and 7 Knee Push-Ups
2. Time Replacement: 30 Minute As Many Rounds as Possible to 20 Minutes As Many Rounds As Possible—–10 Sets to 7 sets—– 15 reps to 10 reps—–1 minute break to 2 minute break——5 rounds to 3 rounds— 2 miles to 1 mile
3. Weight Replacement: 185lbs to 100lbs—– Body Weight to 1/2 Body Weight etc..
Reducing the amount of weight, set number, rep number, or even remove a movement or exercise depending on your ability will keep your healthier and ultimately build you stronger. Form, and consistency must come before intensity. Always listen to how you are feeling that day. Remember, the body builds with rest, not more working out. One step at a time will yield the best results.
Adaptations:
Every workout should have a focus and therefore be a part of a progressive approach to fitness. We wish to make that progressive approach our priority. This focal shift brings more unity to the workouts and helps seperate Fitness Origins from the slapdash nature of overly generalized high intense programs. The workouts will be registered under one of the following “categories”:
1. General Fitness- Interval based blend of anaerobicaly taxed functional strength and cardio.
2. Strength- For our purposes we are calling it “Strength”, though all will build strength. These days however are heavier lifting days with slower interchanges. High Loads Low Reps. Some Plyo-Metric power stations may be included.
3. Endurance/Stamina- This is strictly high cardio-centric sets. Either high intense intervals or distance repeats.
4. Active Recovery- One of two distinctions. Either a slower monostructural focus–i.e 5k run. Or a moderate lifting day with scaled reps/sets/ and longer rests.
We understand and agree that there is cross-over and blending of the above modalities. However, it is our hope that by highlighting the workout focus/goal, the we better educate and program our clients.
Abbreviations For Exercises
- AFAP– As Fast As Possible
- AMRAP– As Many Rounds As Possible
- BW– Body Weight
- DU– Double Unders
- HSPU– Handstand Push-Up
- MHR– Max Heart Rate
- RPE– Rate of Perceived Exertion
- SDHP– Sumo Deadlift High Pull
- SMR– Self Myofascial Release
- 1RM– One Rep Max