Today’s WOD (“Workout Of the Day”) is an 18 minute EMOM. EMOM stands for “Every Minute On the Minute.” That means that in today’s workout, you will complete a 30 second Superman hold in the first minute, 30 mountain climbers in the second minute, and 20 alternating lunges in the third minute. You will then repeat this cycle five more times until the 18 minutes are up. If you finish a movement before the given minute is up, rest and wait until the next minute to begin the next movement.
To time today’s WOD using the SmartWOD timer app:
Press “EMOM”.
Select “Every 1 for 18”.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute EMOM:
Minute 1: 30 second Superman hold
Minute 2: 30 mountain climbers (each leg counts as one rep)
Minute 3: 20 alternating lunges (each leg counts as one rep)
Beginners can shorten the length of the Superman hold, and reduce the number of repetitions for both the mountain climbers and lunges to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute EMOM:
Minute 1: 20 second Superman hold (broken up as needed)
Minute 2: 12 mountain climbers (each leg counts as one rep)
Minute 3: 8 modified lunges (each leg counts as one rep)
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:
18 minute EMOM:
Minute 1: 25 second Superman hold (broken up as needed)
Minute 2: 20 mountain climbers (each leg counts as one rep)
Minute 3: 16 alternating lunges (each leg counts as one rep)
Your score is the total number of repetitions you complete during the 18 minute EMOM. Count each second of the Superman hold as one repetition. 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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