Today’s workout is a ten minute EMOM (Every Minute On the Minute). For every minute of today’s WOD, you will complete three deadlifts and then do as many burpees as you can until the minute is over. It’s okay to build some rest into today’s workout, though! Resting for 10 to 15 seconds every minute will likely make the overall workout go better than trying to work every single second will.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 minute EMOM:
3 deadlifts (275lb, 185lb)
Max burpees
Beginners should substitute kettlebell deadlifts for deadlifts with a barbell. The burpees can also be modified to match your personal fitness level. Ideas on how to modify burpees can be found in the link at the bottom of today’s post. A beginner’s version of today’s workout could look like this:
Scaled 1:
10 minute EMOM:
5 kettlebell deadlifts (35lb, 22lb)
Max elevated, no push-up burpees
Pick a weight for your deadlifts that is challenging but safe. Another variation of today’s WOD might look like this:
Scaled 2:
10 minute EMOM:
3 deadlifts (135lb, 115lb)
Max step-back burpees
Your score is the total number of burpees you complete during the 10 minute EMOM. If you would 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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