Today’s workout is a 20 minute EMOM (“Every Minute On the Minute”). You will perform 20 sit-ups in the first minute, 20 dumbbell overhead walking lunges in the second minute, 10 burpees in the third minute, and you will rest for the fourth minute. This will continue for 5 rounds until the 20 minutes are complete.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute EMOM:
Minute 1: 20 abmat sit-ups
Minute 2: 20 dumbbell overhead walking lunges (35lb, 25lb)
Minute 3: 10 burpees
Minute 4: rest
Beginners can make several modifications to today’s workout to make it more doable. Anchored or assisted sit-ups can be substituted for abmat sit-ups; modified lunges can be substituted for dumbbell walking lunges; and the burpees can be modified. The number of repetitions performed each minute can also be scaled. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: 10 anchored or assisted sit-ups
Minute 2: 12 modified lunges
Minute 3: 8 elevated no push-up burpees
Minute 4: 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: 15 abmat sit-ups
Minute 2: 16 dumbbell overhead walking lunges (25lb, 15lb) or dumbbell walking lunges (35lb, 25lb)
Minute 3: 7 burpees
Minute 4: 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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