In this article, we teach you how to program alternating sets, rep ranges and max reps within a WOD.
Alternating sets will appear as sub-parts within the workout such as A1, A2, A3, etc... You must select at least two movements to program an alternating set.
In this example, we alternate between 2 movements: pull-ups and bench presses.
1. Select A1/A2 Movements as the workout type.
2. Pick your first and second movements from the movement selector. You can add additional movements on the next screen.
3. Enter the number of reps for each movement. The number of reps can be different for each movement.
To add more movements (A3, A4, etc...), click Add Another Movement.
The alternating sets will appear as follows:
To change from alternating sets to separate sets, hover your mouse over the alternating sets in the WOD Overview. An orange and white icon will appear. Click on it to change from alternating sets to separate sets.
The alternating sets will change to individual sets of each movement as shown below:
Rep ranges are entered as 'X-Y' in the Rep input field, where X and Y are number of reps. Athletes will record the number of reps they completed when they log their workout results.
In this example, we tell athletes to perform between 10-12 ring rows as part of a strength workout. You can also indicate rep ranges in METCONs.
1. Select the workout type (for example, Single Movement).
2. Pick a movement.
3. Select a workout style, such as Sets.
4. In the Reps field, type the rep range.
Max reps are entered by typing 'X' in the Rep input field. Athletes will record the number of unbroken reps they completed when they log their workout results.
Alternatively, you can choose to enter a Single Movement, pick a movement, and select Max Unbroken Reps as the workout type.
Looking for more programming tips?