We made it to August, 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 20 kettlebell swings in the first minute, 20 kettlebell deadlifts in the second minute, and a 40 second plank 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:
Minute 1: 20 American kettlebell swings (53lb, 35lb)
Minute 2: 20 kettlebell deadlifts (53lb, 35lb)
Minute 3: 40 second plank hold
Please feel free to scale the number of repetitions you perform each minute. Always try to scale the number of reps to an amount 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:
18 minute EMOM:
Minute 1: 15 Russian kettlebell swings (20lb, 15lb)
Minute 2: 15 kettlebell deadlifts (20lb, 15lb)
Minute 3: 30 second plank 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:
Minute 1: 20 American kettlebell swings (35lb, 22lb)
Minute 2: 20 kettlebell deadlifts (35lb, 22lb)
Minute 3: 40 second plank hold
Your score is the total number of repetitions you complete in today’s workout. Each second of the plank 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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