Today’s workout contains a lot less movement than the ones we’ve performed so far this week, but don’t let that fool you. It will still be hard work! Today’s WOD is a 20 minute EMOM (“Every Minute On the Minute”). You will perform a 40 second plank hold the first minute, a 40 second Superman hold the second minute, a 40 second downward-facing dog stretch the third minute, a 40 second dead hang the fourth minute, and a 40 second wall sit the fifth minute. This will continue for 4 rounds until the 20 minutes are up.
To time today’s WOD using the SmartWOD timer app:
Press “EMOM”.
Select “Every 1 for 20”.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute EMOM:
Minute 1: 40 second plank hold
Minute 2: 40 second Superman hold
Minute 3: 40 second downward-facing dog stretch
Minute 4: 40 second dead hang
Minute 5: 40 second wall sit
Today’s workout is easy to scale. Just shorten the amount of time you hold each movement. You can also break up the holds as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: 20 second plank hold
Minute 2: 20 second Superman hold
Minute 3: 20 second downward-facing dog stretch
Minute 4: 20 second dead hang (tiptoes resting on floor if needed)
Minute 5: 20 second wall sit
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: 30 second plank hold
Minute 2: 30 second Superman hold
Minute 3: 30 second downward-facing dog stretch
Minute 4: 30 second dead hang
Minute 5: 30 second wall sit
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 seconds you hold each movement during the 20 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:
Comments