Monthly Fitness Challenge

Daily Workout of the Day (WOD) Program

Our daily fitness program delivers functional workouts that never repeat, keeping training fresh, challenging, and effective. Designed for all fitness levels, each session offers both equipment-based and bodyweight options, so every athlete can train with purpose—anytime, anywhere!
Built as a 12-week training cycle, each day combines focused strength work with dynamic metabolic conditioning to develop both power and endurance. The current strength emphasis centers on the foundational lifts: back squat, deadlift, and bench press.
These workouts are straightforward, adaptable, and scalable, making it easy for every member of our community to progress, push limits, and show up stronger every day.

The monthly fitness challenge is built into this month’s programming—complete it, log your performance, and earn your spot on the leaderboard. Read more here.

May 2026 Challenge: Week 1-4 (May 4-31)

Please reach out to MWR Fitness or our Fitness Specialists for more information.

Glossary of terms

Alternate (Alt): Substitute movement option

As Many Rounds/Reps As Possible (AMRAP): Complete as many rounds or repetitions as possible within a set time

Benchmark: A repeatable workout used to track progress

Bodyweight (BW): Exercises using only your body weight

Chipper: A long workout completed one movement at a time

Circuit: A series of exercises performed consecutively

Drop Set: Reducing weight after fatigue to continue reps

Every Minute On the Minute (EMOM): Perform a set number of reps at the start of each minute; rest for the remainder

Farmer’s Carry: Walking while holding weights at your sides 

Front Rack: Holding weight at the front of the shoulders

Hero WOD: A workout named in honor of a fallen service member

High-Intensity Interval Training (HIIT): Short bursts of intense work followed by rest

Ladder: Increasing or decreasing reps each round

Metabolic Conditioning - MetCon: Workouts designed to improve endurance and energy systems.

Personal Record (PR): Your best performance in a lift or workout

Rounds For Time (RFT): Complete a prescribed number of rounds as quickly as possible

Rate of Perceived Exertion (RPE): Scale (usually 1–10) measuring workout intensity (10 being an all out 100% sprint of 1RM)

Prescribed (RX): Performing the workout exactly as written

Scaled: Modified version of a workout to match ability level

Suitcase Carry: Walking while holding ONE weight at your side

Superset: Two exercises performed back-to-back with little to no rest

Tempo: The speed at which you perform a lift (e.g., lowering, pause, lifting phases)

Volume: Total amount of work performed (sets × reps × weight)