Today’s workout of the day is a challenging bodyweight EMOM (“Every Minute on the Minute”). In this workout, you will perform 30 air squats in the first minute, 20 push-ups in the second minute, and 10 pull-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. Please note that this is an ambitious number of reps for most people. Please scale to accommodate your current fitness level.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: 30 air squats
Minute 2: 20 push-ups
Minute 3: 10 pull-ups
A beginner should 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: 10 wall push-ups
Minute 3: 5 ring rows
There are so many ways this WOD could be scaled, both in the number of reps and the modification options. Personally, I struggle with push-ups but am fairly skilled at pull-ups, so I would want to scale to a lower number of modified push-ups while keeping the number of pull-ups high. Perhaps your strengths are the opposite of mine. That’s okay. Do what’s right for you. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute EMOM:
Minute 1: 25 air squats to wall ball
Minute 2: 15 kneeling push-ups
Minute 3: 10 jumping pull-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 complete during today’s workout. If you’d 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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