I’m not going to lie, today’s WOD will be a tough one. It contains a new movement, a dumbbell thruster. Most people like thrusters about as much as they like burpees, which is to say, not at all. They are great for you, though, so scale to a version of the workout that you can perform.
“EMOM” stands for “Every Minute, On the Minute.” In this workout, you will perform 12 dumbbell thrusters in the first minute, 10 pull-ups in the second minute, and 8 toes-to-bar in the third minute. This will continue for 5 rounds until the 15 minutes are up. If you finish a movement before the given minute is complete, rest and wait until the next minute to begin the next movement.
The numbers in parentheses are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: 12 dumbbell thrusters (35lb, 25lb)
Minute 2: 10 pull-ups
Minute 3: 8 toes-to-bar
A beginner will need to scale the movement, the weight, and the number of reps in each minute. Scale the reps to a number that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning to the next movement. There are many different ways to scale toes-to-bar, but if you struggle with hanging from the bar at all, I would like you to practice your dead hang during today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute EMOM:
Minute 1: 8 dumbbell thrusters (5lb, 3lb)
Minute 2: 6 ring rows
Minute 3: dead hang for 10-30 seconds
Something between the Rx version and the beginner version of the WOD might be right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute EMOM:
Minute 1: 10 dumbbell thrusters (25lb, 15lb)
Minute 2: 8 jumping pull-ups
Minute 3: 6 hanging knee lifts
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 or rep scheme you’ve picked are too easy or too difficult.
Your score is the number of reps you completed during the 15 minute EMOM. If you would like, leave your score in the comment section below!
Learn more about the movements in today’s WOD by clicking below:
I had to do the scaled version 3 but great workout. I actually love dumbbell thrusters so much better than burpees lol. And i still need a lot of work on my upper body so jumping pullups and knee lifts were perfect.
I scaled this one. I got in 120 reps, doing 10 20lb DB thrusters, 8 kipping pull-ups, and 6 toes-to-bar.