We will close out this week with a 20 minute EMOM. EMOM stands for “Every Minute On the Minute.” In today’s workout, you will perform a Superman hold in the first minute, jumping rope in the second minute, a handstand hold in the third minute, a wall sit in the fourth minute, and a dead hang in the fifth minute. This will continue for 3 more rounds until the 20 minutes are up. Please pick an amount of time to hold each movement that is appropriate for how you feel today.
To time today’s workout using the SmartWOD timer app:
Select “EMOM”.
Choose “Every 1 for 20”.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD. All holds should be unbroken.
Experienced:
20 minute EMOM:
Minute 1: 40 seconds of Superman hold
Minute 2: 40 seconds of double unders
Minute 3: 40 seconds of handstand hold
Minute 4: 40 seconds of wall sit
Minute 5: 40 seconds of dead hang
Beginners can shorten the amount of time they hold each movement. The holds can also be broken into multiple sets. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: 20 seconds of Superman hold
Minute 2: 20 seconds of single unders or imaginary jump rope
Minute 3: 20 seconds of downward-facing dog hold
Minute 4: 20 seconds of wall sit
Minute 5: 20 seconds of dead hang (toes resting on floor as needed)
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. The holds can be performed broken or unbroken. Another variation of today’s WOD might look like this:
Scaled 2:
20 minute EMOM:
Minute 1: 30 seconds of Superman hold
Minute 2: 30 seconds of double under practice
Minute 3: 30 seconds of handstand hold
Minute 4: 30 seconds of wall sit
Minute 5: 30 seconds of dead hang
Not sure what some of the movements are? Click on the following links for more information:
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