It’s Monday, Community Fitness Club! We will start our week with an eighteen minute EMOM. EMOM stands for “Every Minute On the Minute.” In today’s workout we will perform 30 butt kicks in the first minute, 30 mountain climbers in the second minute, and a 30 second Superman hold in the third minute. This will continue for 6 rounds until the 18 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.
Keeping time for today's workout is easy if you have downloaded the SmartWOD timer app. Simply select “EMOM,” then choose “Every 1 for 18,” and press “Start Timer.”
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
18 minute EMOM:
30 butt kicks
30 mountain climbers
30 second Superman hold
Please feel free to scale the number of repetitions you perform each minute. If you are better with one movement but struggle with another movement, then the number of repetitions for each exercise can vary. Always try to scale the number of reps to an amount that you can do 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:
18 minute EMOM:
10 butt kicks
10 mountain climbers
10 second Superman hold
Perhaps something between the Rx 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:
18 minute EMOM:
20 butt kicks
20 mountain climbers
20 second Superman hold
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 total number of repetitions you complete in today’s workout. Each second of the Superman hold counts as one repetition. 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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