The workouts so far this week have been quite challenging. Treat today as a recovery workout. EMOM stands for “Every Minute on the Minute.” In today’s WOD, you will perform a 40 second plank hold in the first minute, a 40 second Superman hold in the second minute, and a 40 second downward-facing dog stretch in the third minute. This will continue for 5 rounds until the 15 minutes are up.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: 40 second plank hold
Minute 2: 40 second Superman hold
Minute 3: 40 second downward-facing dog stretch
Today’s workout is easy to scale. Just shorten the amount of time you hold each movement. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute EMOM:
Minute 1: 20 second plank hold
Minute 2: 20 second Superman hold
Minute 3: 20 second downward-facing dog stretch
Perhaps something between the Rx 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:
15 minute EMOM:
Minute 1: 30 second plank hold
Minute 2: 30 second Superman hold
Minute 3: 30 second downward-facing dog stretch
Your score is the total number of seconds you held each movement during the 15 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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