Mucha's Terminology Guide

June 1, 2020

New to this? Have no fear!


Learning all of the workout lingo can be tough at first, but this guide will have you reading the daily workouts like a pro!



WOD stands for “Workout of the Day,” and is the primary workout of the day.



RX means prescribed and when you perform a WOD “RX’d,” it means that you performed the prescribed weight and reps. 


For the most part, doing a workout RX can be very challenging. If you are new to exercising, I recommend scaling the workouts and building up with time until you feel comfortable with the prescribed weight. 


However, I encourage you to complete the RX reps unless you feel that you may injure yourself. These workouts are built in a way that you can push yourself as little or as hard as you would like! So go at your own pace, break as needed and aim to finish!



10 Minute AMRAP:

10 Pull Ups

10 KB Swings

10 Box Jump Overs


RX Men: 50# KB (this means 50 lb kettlebell)

RX Women: 35# KB



Scaling allows athletes to complete the same workout as everyone else at the same intensity by adjusting the weights and/or reps appropriately for your skills and strength.



10 Minute AMRAP:

10 Ring Rows, Banded Pull Ups or Bent Over Rows

10 KB Swings

10 KB Jump Overs or KB Toe Taps


AMRAP stands for “As Many Rounds/Reps As Possible” in the prescribed number of minutes.



10 Minute AMRAP:

10 Pull Ups

10 KB Swings

10 Box Jump Overs


Keep track of each rouch that you complete either in your head or written. So by the end of the 10 minutes, your score may look like 3+15 RX or 3+15 scaled. This means you completed 3 full rounds plus 10 pull ups and 5 KB swings.



An EMOM is an interval style of training which stands for “Every Minute On The Minute”.


This means you will perform a certain movement or more within a minute for a prescribed amount of time.


Occasionally you will see something like “E2MOM” which means, every two minutes on the minute.



EMOM x 4 

Min 1 – 10 Push ups

Min 2 – 10 Burpees

Min 3 – 10 Squats

Min 4 – Rest

(This would be 16 minutes long)


Ex 2:


E2MOM x 4

2:00 – 200 Meter Run

2:00 – 6 Snatches

2:00 – Rest

(This would be 24 minutes long)




A “Buy In” is a movement that must be completed right before your begin the workout and the “Buy Out” is a movement that must be completed right after you complete the workout of the day. It’s mean… I know.


BW: Bodyweight

DB: Dumbell

DB: Kettlebell

BB: Barbell