Today’s workout is a 20 minute EMOM (“Every Minute On the Minute”). You’ll perform 12 handstand push-ups in the first minute, 16 dumbbell box step-ups in the second minute, 40 mountain climbers in the third minute, a 15/12 calorie row in the fourth minute, and then you’ll rest for the fifth minute. You’ll then repeat this sequence three more times until the 20 minutes are over. Your whole body will know you worked hard by the end of this WOD! Get after it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute EMOM:
Minute 1: 12 handstand push-ups
Minute 2: 16 dumbbell box step-ups (50lb, 35lb), (24in., 20in.)
Minute 3: 40 mountain climbers (each leg counts as 1 rep)
Minute 4: 15/12 calorie row
Minute 5: rest
Beginners can modify both the movements and the rep scheme today. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: 10 seated dumbbell presses (5lb, 3lb)
Minute 2: 14 dumbbell box step-ups to a comfortable height (10lb, 8lb)
Minute 3: 20 mountain climbers (each leg counts as 1 rep)
Minute 4: 10/8 calorie row
Minute 5: rest
Perhaps something between the experienced 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:
20 minute EMOM:
Minute 1: 10 box handstand push-ups or handstand kick-ups with controlled descent
Minute 2: 16 dumbbell box step-ups to a comfortable height (30lb, 20lb)
Minute 3: 30 mountain climbers (each leg counts as 1 rep)
Minute 4: 12/10 calorie row
Minute 5: rest
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 repetitions you complete during today’s workout. 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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