“EMOM” stands for “Every Minute, On the Minute.” In today's WOD, you will perform 12 box jumps in the first minute, 10 Superman holds in the second minute, and 8 toes-to-bar 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). The numbers in parentheses are the suggested plyo box heights in inches for males and females respectively.
Rx:
15 minute EMOM:
Minute 1: 12 box jumps (24, 20)
Minute 2: 10 Superman holds
Minute 3: 8 toes-to-bar
A beginner will probably need to scale both the movement and the number of reps in each minute. A good rule of thumb in an EMOM is to scale to a number of reps that you can complete in 45 seconds so that 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: 8 jumps onto 45lb plate
Minute 2: 6 Superman holds
Minute 3: 4 toes-to-rig
It is also completely okay to do something in between the Rx version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute EMOM:
Minute 1: 10 box jumps to comfortable height
Minute 2: 8 Superman holds
Minute 3: 6 hanging knee lifts
It is very important to listen to your body, and pick the version of the workout that is right for you. Also, feel free to 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!
Learn more about the movements in today’s WOD by clicking below:
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