DEFINITIONS FOR EACH TYPE OF TRAINING METHOD

Supersets: combinations of two exercises performed consecutively with no rest in between the sets.

Ex: If I’m super-setting push ups and dips and have 3 supersets programmed of 12 reps each I would complete 12 reps of push-ups, then 12 reps of dips and THEN rest between my next superset.

Tri-sets: combinations of three exercises performed consecutively with no rest in between the sets.

Giant Sets: combinations of four or more exercises performed consecutively with no rest in between the sets.

Circuit: a non-stop completion of all the exercises programmed with no breaks in between them as you would with regular sets, or supersets. All rounds should be completed with no breaks, unless otherwise instructed.

Ex: If I have those same push-ups and dips programmed for 3 rounds of 12 each but as a circuit instead of a superset I would skip the break after each round and continue to complete 3 rounds straight through.
EMOM: EMOM is a style of circuit that stands for “Every Minute On The Minute” in which you perform the prescribed movements every time the timer hits the next minute. Generally a short rest will be allowed if you finish the movements prior to the next minute.
AMRAP: AMRAP is a style of circuit that stands for “As Many Rounds As Possible” or “As Many Reps As Possible” depending on how you’re counting/scaling the exercise. This is usually done by giving you a specific time that you have to complete the most reps or rounds in with no breaks (unless necessary; but will ultimately impact your scoring).

ACCESSORY LIFTS WHEN THEY'RE PROGRAMMED AS SUPERSETS, TRI-SETS AND GIANT SETS

If you see a circuit or one of the circuit styles programmed above you will almost always be performing it with straight sets, using the same weight for each lift (each lift will have it's own weight - so if I'm doing both bench press and goblet squats in the same circuit each one could have different weights, but each round of the circuit I'll perform the same weight each time).

That being said, if I am doing a Superset, Tri-Set or Giant Set I can utilize Straight Sets OR Traditional Pyramid Training.

This will be indicated by the rep count programmed, but you can decide to swap them as you wish (which you'll learn more about in Module 2).

Circuits, Supersets, Tri-Sets, Giant Sets and More