Today’s workout is a ten minute EMOM containing pull-ups and dumbbell box step-ups. EMOM stands for “Every Minute On the Minute”. In this workout, you will perform 10 pull-ups in the first minute and 16 dumbbell box step-ups in the second minute. This will continue for 5 rounds until the 10 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 as prescribed (Rx):
Rx:
10 minute EMOM:
Minute 1: 10 pull-ups
Minute 2: 16 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
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 for each movement 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. Consider doing a practice round of each movement as part of your warm-up to find a number of repetitions that is reasonable for you. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 minute EMOM:
Minute 1: 5 ring rows
Minute 2: 14 dumbbell box step-ups to a comfortable height (20lb, 10lb)
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:
10 minute EMOM:
Minute 1: 10 jumping pull-ups or 4 pull-ups
Minute 2: 16 dumbbell box step-ups (35lb, 25lb), (20in., 20in.)
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 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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