EMOM? AMRAP? W.T.H. Does That Mean?

Apr 14, 2021by Vikki Schembri

What the heck do all those acronyms stand for? You know, the ones we use in the workouts we post?

We'll teach you the language to help you translate those written workouts into an awesome fitness routine! Once you learn what they stand for and how to apply them to your workouts, you'll be EMOMing and AMRAPing like there's no tomorrow!

What Does it Mean?

EMOM

Every Minute on the Minute. You might also see E2MOM - Every 2 Minutes on the Minute. At the top of every minute (or 2 minutes, depending on what's specified), complete the set of exercises outlined in the workout.

EX. EMOM 10

5 pushups

10 sit ups

At 0:00, 1:00, 2:00 ... to 10:00, complete the 5 push ups, 10 situps, and rest until the next minute begins.

AMRAP

As Many Rounds as Possible. You will be given an amount of time, and a set of exercises. Complete that set of exercises as many times as you can - as many rounds as you can - in the amount of time set out.

Ex. AMRAP 12

5 push ups

10 sit ups

Complete 5 push ups, then 10 sit ups, then 5 push ups, then 10 sit ups, over and over, counting the amount of rounds you complete until the 12 minutes is over.

FT

For Time. Complete a set of exercises and record the amount of time it took you.

Ex. 100 Squats FT

Time how long it takes you to complete 100 Squats. Try to do it as quickly as possible.

G2O or G2OH

Ground to Overhead. Move a weight from ground to overhead.

This can be a Deadlift, Hang Clean, Push Jerk. Clean and Jerk. Snatch. Clean and Push Press. Whatever movements are needed to get the weight from the floor to overhead.

T&G or TnG

Touch and Go. Avoid resting between reps. As soon as one rep is completed, go right into the next. This might also be referred to as barbell cycling.

OHS

Overhead Squat. A squatting exercise with the weight extended overhead.

HSPU

Handstand Push Up. A push up exercise in a handstand/inverted position.

T2B

Toes to Bar. An exercise that involves hanging from a pull up bar and using your abdominal muscles to bring your toes out and up to touch the bar. T2B can be strict or kipping.

K2E

Knees to Elbows. Similar to T2B. An exercise that involves hanging from a pull up bar and using your abdominal muscles to bring your knees up to your elbows.

PR/PB

Personal Record/Personal Best. Hitting a record (heaviest weight lifted, fastest workout, most rounds in an AMRAP workout) on a benchmark exercise or workout.

AFAP

As Fast As Possible. Go all out, sprint mode in a workout and get it done. This might apply to a whole workout or a set.

Ex. 100 Squats AFAP = complete 100 Squats AFAP, record the time.

Ex 2.

5 rounds:

10 squats AFAP

Rest 60 seconds

Complete 10 squats AFAP then rest 60 seconds; repeat 5 times.

AHAP

As Heavy as Possible. Select or work up to the heaviest weight -- so add some weight to your bar!

BW

Body Weight. I.e. BW Squat is a squat without weight.

DU

Double Under. A skipping exercise where the rope passes under your feet twice on every jump.

SDLHP

Sumo Deadlift High Pull. An exercise where the lifted stands in a wide, sumo stance with a narrow grip on the barbell. the bar is lifted explosively from ground to chin-height.

MU

Muscle Up. A gymnastics exercise that combines pull up and dip movements. It starts with the athlete hanging from gymnastic rings or a pull up bar, and finishes with them on top of the bar, arms extended and pressing into the rings/pull up bar.

RFT

Rounds For Time. Similar to FT. Complete a set of exercises for a specified number of rounds and aim to complete it as fast as possible.

Ex. 5 RFT

5 squats

10 sit ups

Complete 5 squats, 10 sit ups, and repeat 4 more times. Record the time it takes to complete this workout.

WB

Wall Ball. An exercise involving a medicine ball where you face the wall, descend into a squat, and as you explosively come out of the squat you throw the medicine ball against the wall (usually at a target above you). As the ball returns from the wall, catch it and ascend into the squat to start the next rep.

Tabata (not an acronym but still worth discussing!)

Tabata is a workout style, typically 8 rounds of 20 seconds of work followed by 10 seconds of rest. Typically, the goal is to keep a consistent amount of reps completed in each 20 second round of work.