Today’s WOD (workout of the day) is called “Every Merry Minute on the Minute” and will get every part of your body ready for Christmas. In this workout, you will perform 10 burpees in the first minute, a 30 second dead hang in the second minute, 20 alternating lunges in the third minute, a 30 second handstand hold in the fourth minute, and 30 flutter kicks in the fifth minute. This will continue for 6 rounds until the 30 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.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Every Merry Minute on the Minute
Rx:
30 minute EMOM:
Minute 1: 10 burpees
Minute 2: 30 second dead hang
Minute 3: 20 alternating lunges
Minute 4: 30 second handstand hold
Minute 5: 30 flutter kicks
Beginners should modify the movements and the number of repetitions to match their current fitness level. 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 workout could look like this:
Scaled 1:
30 minute EMOM:
Minute 1: 8 elevated, no push-up burpees
Minute 2: 10 second dead hang
Minute 3: 12 modified lunges
Minute 4: 30 second downward-facing dog stretch
Minute 5: 20 flutter kicks
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:
30 minute EMOM:
Minute 1: 6 burpees
Minute 2: 20 second dead hang
Minute 3: 20 alternating lunges
Minute 4: 20 second handstand hold
Minute 5: 30 flutter kicks
Your score is the total number of repetitions you complete during the 30 minute EMOM. Count each second that you hold the dead hang and the handstand hold or downward-facing dog stretch as one repetition. 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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