Today’s workout will be fun but challenging! Every 2 minutes for 20 minutes, we will perform 10 ring rows, 10 push-ups, and 10 squat jumps, and then we will row for as many calories as possible in the remaining time. Don’t push too hard in the beginning. Pace yourself, so that you still have something to give at the end.
You can use the SmartWOD timer app to time today’s workout. Simply press “EMOM,” then choose “Every 2 for 20” and press “Start Timer.”
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Every 2 minutes for 20 minutes:
10 ring rows
10 push-ups
10 squat jumps
Then row for max calories
Beginning athletes can shorten today’s workout and modify the movements. Do what works for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
Every 2 minutes for 16 minutes:
5 ring rows
8 wall push-ups
8 air squats or sit-to-stands
Then row for max calories
Perhaps something between the experienced 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:
Every 2 minutes for 20 minutes:
8 ring rows
5 push-ups or 10 kneeling push-ups
10 squat jumps
Then row for max calories
Your score is the total number of calories you row during the 20 minute E2MOM. 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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