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, a wall sit in the second minute, a handstand hold in the third minute, a dead hang in the fourth minute, and then rest for 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 second Superman hold
Minute 2: 40 second wall sit
Minute 3: 40 second handstand hold
Minute 4: 40 second dead hang
Minute 5: rest
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 second Superman hold
Minute 2: 20 second wall sit
Minute 3: 20 second downward-facing dog hold
Minute 4: 20 second dead hang (toes resting on floor as needed)
Minute 5: rest
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 second Superman hold
Minute 2: 30 second wall sit
Minute 3: 30 second handstand hold against a wall or on a box
Minute 4: 30 second dead hang
Minute 5: rest
Your score is the total number of seconds of each hold you complete during the 20 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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