Functional Fitness WODs: Meet the Girls

Functional Fitness WODs Meet the Girls

Most gyms post a workout of the day (WOD) on a dry erase board for its members. However, many newcomers are unfamiliar with what the workout names and abbreviations means. Many popular WODs carry girl names. This stems from the National Weather Service’s tradition of assigning female names to storms. The idea is that short and distinctive names are easier to write and say aloud.

Seasoned Functional Fitness enthusiasts know these workouts well; however, they can be confusing for novices. Below is a breakdown of the girl WODs as well as a translation of common Functional Fitness acronyms.

The Classics—Bodyweight

Functional Fitness gyms added new girls to their repertoire over time. However, the girls listed below are the originals. These WODs use bodyweight only.


AFAP – As Fast as Possible to completion.

100 pull-ups
100 pushups
100 sit ups
100 squats


Five rounds with three minutes of rest between each round. Time each round.

20 pull-ups
30 push-ups
40 sit-ups
50 squats


EMOM—Every Minute on the Minute. This means the individual performs certain exercises at the start of every minute then rests for the remainder of that minute. Chelsea is a 30 minute EMOM WOD.

5 pull-ups
10 push-ups
15 squats


AMRAP – As Many Rounds as Possible. As the acronym implies, the individual performs as many rounds as possible of the given exercises for a set amount of time. Cindy is a 20-minute workout. While Cindy and Chelsea use the same exercises, the approach is different.

5 pull-ups
10 push-ups
15 squats


AMRAP 20 minutes.

5 handstand push-ups
10 single leg squats
15 pull ups

The Classics—Weighted

Unlike the above, these WODs require weights or other weighted equipment.


RX = 225 lbs. RX means to use weights As Prescribed. Individuals can scale down the weights as needed to avoid an injury, but the goal is to complete the workout using the prescribed weight.

21-15-9 reps for time. This means an individual performs 21 reps of the listed exercises for the first round, 15 reps for the second round, and 9 reps for the final round.

Handstand push-ups


RX = 135 lbs. 21-15-9 reps for time.

Ring dips


RX = 95 lbs. 21-15-9 reps for time.



RX = 135 lbs. AFAP.

30 clean and jerks


Three rounds for time using a 1.5 pood kettlebell. A pood is a Russian unit of measurement for kettlebells. One pood is 36 pounds, 1.5 pood is 54 pounds, and 2 pood is 74 pounds. If an individual does not have a kettlebell, they can use a dumbbell instead. Approximate dumbbell equivalents are 35, 55, and 70 pounds.

400-meter run
21 kettlebell swings
12 pull-ups


AFAP for 20 minutes.

150 wall balls


RX = 135 lbs. AFAP.

30 Snatches


RX = 45 lbs. AFAP.

1000-meter row
50 thrusters
30 pull-ups


10-9-8-7-6-5-4-3-2-1 reps for time.

Deadlift 1.5 bodyweight
Bench body weight
Clean ¾ body weight


RX = 95 lbs. Five rounds for time.

400-meter run
15 overhead squats


These girls have not been around as long as the classics, but they bring new challenges and variety. These workouts include box jumps, jump ropes, and more. The WODs given below use bodyweight only.


50-40-30-20-10 reps for time.

Double unders


AMRAP 20 minutes.

400-meter run
Max rep pull-ups


These WODs require weights or weighted equipment to complete.


RX = 135 lbs. 9-7-5 reps.



RX = 2 pood. Five rounds for time.

800-meter run
30 kettlebell swings
30 pull-ups


RX = 20 lbs. Five rounds for time.

400-meter run
30 24” box jumps
30 wall balls


Five rounds max reps.

Bodyweight bench press

Functional Fitness Exercise Substitutions

Knowing the workouts and understanding the acronyms are just the beginning. Many of these WODs intimidate people who are new to Functional Fitness. Some may give up before they even begin because they cannot perform many of the exercises. Below are suggested substitutions for some of the more complex Functional Fitness exercises.

Double unders – perform singles for three times the amount specified for double unders. However, this will not help the individual develop their double under. Individuals should practice this exercise after their workout to improve.

Handstand push-ups—hold a static push-up for a specific number of seconds. Incline push-ups are another viable substitution.

Muscle-ups—perform three pull-ups and three dips per muscle-up. If an individual cannot perform pull-ups, refer to pull-ups on this list below.

Push-ups—individuals can perform this exercise on their knees.

Pull-ups—use resistance bands, jumping pull-ups (stand on a box), or negative pull-ups. To perform a negative pull-up, individuals can stand on a box or chair that allows them to get their chin above the bar. Then the individual holds onto the bar and lifts their legs. Then they slowly lower themselves.

Ring dips—perform three bar dips for every ring dip.

If the RX’d weight is too high, individuals can reduce it to ensure proper form. By using substitutions, individuals can increase their strength and form until they are able to perform the exercise as intended.

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