Articles in this section

See more

Choosing the right Workout Types

Courtney
  • Updated
Follow

This article outlines the 3 workout types that are available in SugarWOD to schedule on your programming calendar: Barbell Lifts, Benchmarks, and Custom Workouts.

For help on choosing the correct scoring type, check out our scoring options article here. 

Scheduled workouts that go on the calendar:

  1. Barbell Lifts (e.g. Back Squat 5x5, Clean and Jerk 7x1, Bench Press 5-3-1)

    1. Barbell workouts can be created from our pre-defined list of existing lifts

    2. They are always scored for Load

    3. Barbell workouts can be programmed for Constant Sets and Reps (e.g. 5x3, 7x1, 10x2). or Variable Reps and Percentages (10@60%, 8@70%, 6@80%, 4@85%, 2@90%)

    4. Barbell lifts programmed from the pre-defined category will automatically calculate PRs at the Rep level. E.g 1RM, 2RM, 3RM, 5RM

    5. They will estimate your 1 RM if you don’t have one. That is, if you’ve logged other lifts in that category. For example, if you have logged a Back Squat 5x3, SugarWOD will estimate your 1 RM lift using Wendler's formula (Weight Lifted x Reps x .0333 + Weight Lifted = Projected Max)

    6. Programmed Barbell workouts will automatically track your history for each lift

      Large_GIF__342x728_.gif

    7. When Barbell workouts are repeated, athletes are prompted with their most recent workout score right on the Whiteboard page

    8. Barbell workouts that are repeated are also linked to the Prepare section

    9. They are available to coaches as they program, and athletes can log them on their own in their Personal Logbook

  2. Benchmarks 

    1. These are often Named Workouts

    2. There are two kinds: those that come from CrossFit.com and your own Gym defined Benchmarks

    3. These workouts are repeated

    4. These are workouts that have significance and that you use to measure progress 

    5. SugarWOD has a big library of named workouts from CrossFit.com 

      1. The Girls: Fran, Annie, Nicole, Grace, etc.

      2. Heroes: Murph, Badger, Tommy V, etc.

      3. And more!

    6. Programming these workouts automatically calculate PRs in SugarWOD

    7. Automatically tracks history:

      1. Shows in the Prepare section and

      2. Prompts athlete with what their previous score on the Whiteboard page

    8. Available to coaches as they program, and athletes in their logbook

    9. Can be scored using any of the scoring types available, e.g. Time, Reps, Rounds + Reps, Load, etc. 

  3. Custom Workouts

    1. Custom workouts are primarily intended as one-off workouts that can be anything

    2. They are typically used for Metcons or other workouts that you’ve designed

    3. Custom workouts fit the needs of he day, but you're not necessarily going to come back and test again

    4. Can be programmed with any of our scoring types: time, reps, rounds + reps, etc. 

    5. If you want to repeat this workout, we will track the history. How can you repeat it?
       
      1. You can search for custom workouts in the workout library and drag it over to the calendar. 

      2. Alternatively, you can use the Clone buttons e.g. Clone workout, Clone entire Day, Clone entire Week. If you un-check the "Custom workouts and their copies will be linked via history" box, you can optionally link these workouts after it has been cloned.



    6. Linked Custom workouts will show the last performance on the Whiteboard and historical performance in the Prepare section 

    7. Custom workouts can be a One-time occurence or they can be linked. By default they are one-time, that is if you manually enter the workout as a new custom workout each time you program. If you use the Clone option, or drag a previously scheduled custom workout off the search, the workouts will be automatically linked and creates a history of this workout

    8. Biggest difference is that we do not calculate PRs for linked custom workouts. If you were to promote a custom workout to a Benchmark, PRs will be calculated retroactively and moving forward 

Related articles

Comments

0 comments

Article is closed for comments.

Powered by Zendesk