Let’s end the week with a nice EMOM. "EMOM" stands for “Every Minute on the Minute.” In this workout, you will perform 30 air squats in the first minute, 20 sit-ups in the second minute, and 10 push-ups in the third minute. This will continue for 5 rounds until the 15 minutes are up. If you finish a movement before the given minute is complete, rest and wait until the next minute to begin the next movement.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: 30 air squats
Minute 2: 20 abmat sit-ups
Minute 3: 10 push-ups
A beginner will probably need to scale both the movement and the number of reps in each minute. Scale the number of reps to a number that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning to the next movement. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute EMOM:
Minute 1: 20 air squats to plyo box
Minute 2: 15 anchored sit-ups
Minute 3: 10 wall push-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute EMOM:
Minute 1: 20 air squats to wall ball
Minute 2: 15 abmat sit-ups
Minute 3: 10 box push-ups
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of reps you completed during the 15 minute EMOM. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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