5 x 2  – Denotes that weight of each set will remain the same.
In this example athlete will perform 5 sets of 2 repetitions of designated movement at the same weight.
2-2-2-2-2-2 – Denotes that the weight will increase with each set.
In this example the athlete will perform 5 sets of 2 repetitions of designated movement increasing the weight with each set.
5/5 (0r 5+5) – Denotes number of repetitions each side.
In this example the athlete will perform 5 reps non dominate side, then 5 reps dominate side.
10T – 10L – 10R
The number represents the number of repetitions
T – two limbs
L – left limb
R – right limb
example:
KBS 15T-15L-15R
In this example it denotes 15 Two handed swings – 15 one arm swings Left arm – 15 one arm swings Right arm
+/- .05 – Plus or Minus five seconds
In this example your intervals need to stay with in 5 seconds. These are meant to teach pacing.
You get 1 “mulligan” rest / redo
i.e. you miss the +/- .05 take a double rest then go again Double rest : 2x what you’re average rest has been
AMRAP – As Many Reps As Possible
Perform as many repetitions of the movement sequence as possible in the allotted time.
example:
15:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Perform 5 Pull Ups, 10 Push Ups, 15 Air Squats, 5 Pull Ups, 10 Push Ups, 15 Air Squats, and so on until 15 minutes has passed. Record total number of repetitions completed.
DROM – Dynamic Range Of Motion
Used for warm up & mobility purposes
10 Forward Arm Circles – L/R
10 Reverse Arm Circles – L/R
10 High Toss
10 Big Hug, alternating top arm
10 Trunk Twists
10 Bent Over Trunk Twists
10 Clockwise Hip Circles
10 Counterclockwise Hip Circles
10 High Kicks – L/R
10 Kick Line – L/R
10 Air Squats
EMOM – Every Minute On the Minute
At the top of the minute perform designate repetitions and movement. Rest the remainder of the minute
E/Warm-up – Endurance Workout Warm-up
DROM
Heel to Toe
OH Long Lunge to Squat
3-5:00 of Run/Tech Drill(s)
400m Easy
400-800m w/
3-5x 60-100m increasing speed Pick-ups
example:
1. 80m at 60% effort, rest until HR returns to normal
2. 80m at 75% effort, rest until HR returns to normal
3. 80m at 90% effort
Allow HR to come back down, shake it out, then do assigned workout.
KB  – Kettlebell
KBS – Kettlebell Swing
A standard Kettlebell Swing, aka Russian Swing
L/R – Left / Right
Designates a unilateral movement or sequence that should be completely performed on one side before moving to the next side.
example:
2x 10 L/R
KBS
KB Snatch
KB OHS
Using your left arm perform 10 KBS, 10 KB Snatch, and 10 KB OHS. Then using your right are perform 10 KBS, 10 KB Snatch, and 10 KB OHS. Then repeat entire sequence for a second set.
180-age-5. This becomes your baseline. A +/- 5 Heart Beats becomes your MAF Pace Range
ex: 180-35=145-5= 140 The MAF Pace range would be 135-145 BPM.
OHS  – Over Head Squat
Any squat that is performed with weight held overhead.
RPE – Rate of Perceived Exertion
Go HERE for full explanation
RFT – Rounds For Time
Perform designated number of rounds for the movement sequence as fast as possible.
example:
5 RFT
5 Pull Ups
10 Push Ups
15 Air Squats
Perform 5 Pull Ups, 10 Push Ups, 15 Air Squats. Repeat this for a total of 5 times through as quickly as possible. Record time it takes to perform all 5 Rounds.
 WU – Warm Up
5/5 KBS
3/3 Halo
1 Prying Goblet Squat
3 Hip Bridges
________
3-10 Push Ups
3-10 Dips
3-10 Pull Ups
Endurance Training Sessions
AE – Aerobic Effort
A sustained effort kept below Aerobic Threshold, generally RPE of 3 or less
Used to build aerobic base and train “time on feet”
I – Interval
Medium to High intensity training with designated rests between efforts
Used to teach turnover and train speed.
LC – Long Course
Goal race is 13.1 miles or greater
LI – Long Interval
MAFMAF training session
Used to build aerobic base and train “time on feet”
SC – Short Course
Goal race is 13.1 miles or less
SI  – Short Interval
Strides – Performed at the end of an AE or MAF session
Used to teach turnover and train speed
example:
5x :30sec w/ 1:00-2:00 recovery
T – Tempo
A sustained effort at a particular pace. Either a % of recent max effort or on the RPE scale. Calculator can be found HERE
Used to train pacing at sustained yet uncomfortable effort
TT – Time Trial
An all out effort. What is known as the “hardest race” because it is you against you
Used for testing to find max speed at various distances and times.
Distance / Time
M – Mile
m – meter
y – yard
1:1 – One To One
A work / rest ratio of one to one.
example:
3x 3M w/ 1:1 recovery
Perform three 1 Mile all out efforts, resting  the time it takes to run the interval beforehand. i.e.
1. 7:00 min/Mile, rest 7:00
2. 7:15 min/Mile, rest 7:15
3. 7:05 min/Mile, , Done