WOMO
Workout Creation Guidelines

WOMO has standardized how all workouts should be written. We believe that this facilitates the maximum amount of sharing and coordination between trainers. Be sure to learn how to both read and write in this way every time you’d like to communicate workout information.


Here is how a standard workout should look (not including instructions for rest):

A1: Push Up - 5 rounds x 10 reps
A2: Pull Up - 5 rounds x 10 reps
B1: Plank - 3 rounds x 60 sec
C1: Mountain Climber - 2 rounds x 30 sec
C2: Jump Squat - 2 rounds x 30 sec
C3: Bear Crawl - 2 rounds x 50 feet

The workout above contains three different types of sets: Superset, Single, and Circuit. Here is a breakdown of how each one is written:

SET A

Set A is specified as A1 and A2. Unless it is explicitly written in the instructions, you will treat this as a Superset, meaning that you won’t rest in between exercises and only rest after the round is complete. To break it down further, you will perform 10 repetitions of Push Ups (A1), then immediately perform 10 repetitions of Pull Ups (A2) before resting.

SET B

Set B is specified as B1. Again, unless it is written in the instructions, you will rest between each round. It is called a Single because you’re only doing one exercise per round. To break it down further, you will perform 60 seconds of the Plank exercise, then rest before performing your next set of 60 seconds, and continue like that until all rounds are complete (in this case, 3 rounds total).

SET C

Set C is specified as C1, C2, and C3. Unless it is written different in the instructions, you will treat this as a Circuit, meaning that you won’t rest in between exercises. To break it down further, you will perform 30 seconds of Mountain Climbers, then 30 seconds of Jump Squats, then 50 feet of Bear Crawls prior to rest, then you’ll do it again a second time.

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