We’re starting the week off with yet another EMOM. As you might recall from Friday, “EMOM” stands for “Every Minute, On the Minute.” In this workout, you will perform 10 burpees in the first minute and 15 goblet squats in the second minute. This will continue for 6 rounds until the 12 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.
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
12 minute EMOM:
Minute 1: 10 burpees
Minute 2: 15 goblet squats (53, 35)
A beginner will need to scale both the movement and the number of reps in each minute. Scale the 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:
12 minute EMOM:
Minute 1: 5 step-back, no push-up burpees
Minute 2: 10 goblet squats to plyo box (20, 15) or air squats
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:
12 minute EMOM:
Minute 1: 7 burpees
Minute 2: 12 goblet squats to wall ball (35, 22)
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 completed during the 12 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:
Great workout. My first time trying a EMOM workout and it was tough but fun. Had to do the scaled version 1 with a 20 lb dumbbell for the squats (biggest I have at home). But enjoyed and and plan on trying tonights workout too
150. Scaled to 25lb goblet squats.