GamerWODs – Daily Workouts for Gamers

WOD stands for “Workout of the day”. Here at 1HP, I design workouts for

  1. Those who regularly exercise and want to include a fun exercise routine tailored for gamers in their exercise schedule.
  2. Gamers who just want to start exercising with a basic knowledge of exercises

There are several things that make GamerWODs unique.

1: They provides gamers with a way to do exercises at home or with easy-to-access products.

Many of the WODs can be performed at home with simple equipment, allowing gamers easy access to a workout. They are often performed as an exercise break from gaming binges.

2: Overall emphasis on postural endurance exercises and circuit training to work against the detrimental effects of prolonged sitting with gaming.

A majority of GamerWODs will include exercises that help to improve endurance of postural muscles. Others will have varying goals based on the design of the WOD (See below). I emphasize circuit (aka metabolic) training because of its ability to increase your metabolism both during and after workout. This has a host of benefits and is a great way to improve your fitness level (cardiovascular capacity, hormonal profile, fat loss, etc.)

3: Give gamers a fun way to exercise at the home – with minimal equipment

In this article, you will learn about the basic rules of each WOD and how you can get started on an exercise program with these workouts!

Each GamerWOD is structured the same way. First it will describe the muscle groups that are targeted with the workout, then the exercise method (modality). Following the exercise method, the GamerWOD will describe the exercise goal and physical skill targeted (find out what this means below) Different muscles are targeted by different exercises. Each WOD will focus on specific groups of muscles! So for instance.. Shoulders, mid-back, thighs, arms, chest, legs, etc.  In some WODs, the entire body will be targeted The modality is the method of exercise. The list below provides a guide for all the different methods of exercise that GamerWODs will include along with a description. You can always refer back to this list if you are unsure about what something means 🙂

# Rounds for Time (#RFT): Completing a certain amount of rounds of the exercise list as quickly as possible

Chipper: Completing one exercise before moving on down the list

# -> #: Completing the exercise list starting at the first # of repetitions down to the second # of repetitions.

For Example: 10 -> 1 of push-ups means 10/9/8/7/6/5/4/3/2/1 of pushups.

Timed Workout: Workouts completed in a specific amount of time. Each exercise is typically performed for 1-2 minutes.

Weight Lifting: Straight Completion of the exercises provided, no time limit or order.

Every Minute on the Minute (EMOM): Performing specific exercises at the start of every minute for a set amount of time.

For Example:  8 Min EMOM.

As many Rounds as Possible (AMRAP): Completing as many rounds of the exercise list in a certain amount of time

Rounds and Repetitions (R&R): Straight description of how many rounds and repetitions for each round.

For Example: 5/5/5/5/5 – 5 Rounds of 5 Repetitions each exercise.

Each workout aims to improve one or a few of the 10 physical skills (Strength, Flexibility, Coordination, Accuracy, Balance, Cardiovascular Endurance, Speed, Stamina, Power and Agility).

Important to Note: Because eSports can be considered a more static sport, exercises provided in the GamerWODs de-emphasize power and focus primarily on 5 skills: Stamina, Strength, Flexibility, Coordination and Cardiovascular Endurance.

Name: Surprise

Muscle Groups: Full-Body – Legs, Chest, Core

Modality: 3 Rounds for Time

Physical Skill, Exercise Goal: Stamina, Endurance, Strength

15 Deep Squats

Run to End of Street and Back(Starting at your house, run to one end of the street. Your choice)

15 Lunges with Hands behind Head

20 Push-Ups

20 Sit-Up to V-Up Reach To Eccentric Leg Lift (See Below)


Here you will find a growing list of structured programs designed to achieve your fitness goals with simple home exercises.

Have a goal that’s not below? Let me know! I’ll do my best to add your goal to the list and come up with a program 🙂

  1. I want to have better overall fitness and health
  2. I want to be more flexible
  3. I want to have better posture
  4. I want bulletproof wrists/forearms for gaming
  5. I want to lose weight

Don’t forget to subscribe to my newsletter to find out when I release new programs and add to the list!

If you have any questions, please don’t hesitate to comment below 🙂




Questions, comments, thoughts? let us know below!

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