Thursday - 12/2/21

Warm-up

Today’s workout is a twelve minute EMOM (Every Minute On the Minute) containing pull-ups, dumbbell box step-ups, and the air bike. In this workout, you will perform 10 pull-ups in the first minute, 16 dumbbell box step-ups in the second minute, and 12/8 calories on the air bike in the third minute. This will continue for 4 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.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

12 minute EMOM:

Minute 1: 10 pull-ups

Minute 2: 16 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)

Minute 3: 12/8 calories air bike

Both the movements and the number of repetitions can be scaled in today’s workout. Ring rows can be substituted for pull-ups, and the box can be shortened and the weight lightened for the dumbbell box step-ups. Try to pick a number of repetitions of each movement that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning back to the next movement. Consider doing a practice round of each movement as part of your warm-up to find out what number of repetitions is reasonable for you. A beginner’s version of today’s WOD could look like this:

Scaled 1:

12 minute EMOM:

Minute 1: 5 ring rows

Minute 2: 12 dumbbell box step-ups to a comfortable height (15lb, 8lb)

Minute 3: 6/4 calories air bike

There are many ways this EMOM could be scaled. Pick the modifications that are right for you today. Another variation of today’s WOD might look like this:

Scaled 2:

12 minute EMOM:

Minute 1: 8 jumping pull-ups or 4 pull-ups

Minute 2: 14 dumbbell box step-ups to a comfortable height (30lb, 20lb)

Minute 3: 9/6 calories air bike

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 reps you complete during the 12 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:

Pull-ups

Ring rows

Dumbbell box step-ups

Air bike

How should I time my workouts?