Today’s WOD is a short EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform 10 burpees in the first minute and 15 thrusters in the second minute. This will continue for 4 rounds until the 8 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. It may be challenging to complete this number of burpees and thrusters each minute, but remember, the workout is only eight minutes long. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
8 minute EMOM:
Minute 1:10 burpees
Minute 2: 15 thrusters (45lb, 35lb) or dumbbell thrusters (20lb, 15lb)
A beginner can scale both the movement and the number of reps in each minute. Scale the number of 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. A beginner’s version of today’s WOD could look like this:
Scaled 1:
8 minute EMOM:
Minute 1: 8 elevated, jumping, no push-up burpees
Minute 2: 10 dumbbell thrusters (5lb, 3lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Many people will be able to do the Rx movements if they scale the number of reps in each minute. An intermediate variation of today’s WOD might look like this:
Scaled 2:
8 minute EMOM:
Minute 1: 6 burpees
Minute 2: 12 thrusters (45lb, 35lb) or dumbbell thrusters (20lb, 15lb)
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 reps 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? Wondering about scaling options? Click on the following links for more information:
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