Today’s WOD (workout of the day) is an EMOM (Every Minute on the Minute). However you will only be working for 30 seconds of each minute. In the first minute, you will perform as many kettlebell swings as you can in 30 seconds. Then you will rest for the next 30 seconds. In the second minute, you will perform as many handstand push-ups as you can in 30 seconds, then you will again rest for 30 seconds. This will continue for 8 rounds until the 16 minutes are up.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
16 minute EMOM:
Minute 1: max effort American kettlebell swings (53lb, 35lb) in 30 seconds
Minute 2: max effort handstand push-ups in 30 seconds
Handstand push-ups are not a movement that most beginners can or should be performing. Please substitute seated dumbbell presses instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: max effort Russian kettlebell swings (20lb, 15lb) in 30 seconds
Minute 2: max effort seated dumbbell presses (10lb, 5lb) in 30 seconds
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Pick the handstand push-ups modification and kettlebell weight that is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
20 minute EMOM:
Minute 1: max effort American kettlebell swings (35lb, 22lb) in 30 seconds
Minute 2: max effort box handstand push-ups in 30 seconds
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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