Coaches Annabelle and Olivia often use specific training terms throughout their Challenges to help you get the most out of every workout. These terms aren’t just “gym lingo” - they’re designed to guide your focus, push your progress, and make sure you’re training with the right intention.
Here’s your go-to cheat sheet so you’ll know exactly what’s expected of you throughout each session:
Eccentric Phase:
The eccentric phase is when the muscle lengthens under tension, often thought of as the “lowering” part of a movement. It’s just as important (if not more!) than the lifting part because it helps build strength, control, and stability.
Example (Back Squat): Lowering down into your squat.
Example (Lat Pulldown): Slowly letting the bar rise back up after pulling it down.
With some exercises like a Barbell Bent Over Row, most people think pulling the bar toward their body is the eccentric phase, but that’s actually the concentric phase (shortening the muscle). The eccentric part is when you lower the bar back down with control.
RPE (Rate of Perceived Exertion):
RPE is a scale (usually 1-10) that helps you rate how hard an exercise feels. Instead of just relying on weight numbers, RPE makes you tune into your effort level.
Example (Back Squat): If you’re aiming for an RPE 8, it means you’re lifting a weight heavy enough that you could only push out about 2 more reps with good form before failing.
EMOM (Every Minute on the Minute):
With the EMOM Workouts, you’ll start a set of exercises at the beginning of each minute. Once you complete the work, you rest for the remainder of that minute before the next round starts.
Why It’s Effective: EMOMs push intensity while keeping you accountable for both work and rest.
Drop Set:
With the Drop Sets, you’ll start with a heavier weight, perform as many quality reps as you can, then immediately lower the weight and continue the set without rest.
Why It’s Effective: It pushes your muscles past their usual fatigue point, encouraging muscle growth and endurance.
For Time Workouts:
With “For Time” workouts, you’ll have a set amount of work to complete as fast as possible while still keeping good form. You’re racing the clock and yourself.
Why It’s Effective: Adds intensity, builds mental toughness, and encourages efficiency in your movement.
AMRAP (As Many Rounds/Reps As Possible):
With AMRAP workouts, your goal is to complete as many rounds (or reps) of a set of exercises as possible in a given timeframe.
Why It’s Effective: AMRAPs challenge your endurance and pacing, while pushing you to maintain good form under fatigue. They’re a great way to track progress - if you get more rounds next time, you know you’ve improved!
✨ With this cheat sheet, you’ll be able to step into every session with clarity, confidence, and the right mindset to hit your Challenge goals.