Today’s WOD is a 20 minute EMOM. EMOM stands for “Every Minute On the Minute.” In this workout, you will perform 10 burpees in the first minute and 10 dumbbell box step-ups in the second minute. This will continue for 10 rounds until the 20 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.
To time today’s workout using the SmartWOD timer app, use the following steps:
Press “EMOM”.
Choose “Every 1 for 20”.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute EMOM:
Minute 1: 10 burpees
Minute 2: 10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
Today’s WOD can be scaled by modifying the burpees and reducing the height and weight of the dumbbell box step-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: 10 elevated, no push-up burpees
Minute 2: 10 dumbbell box step-ups to comfortable height (15lb, 8lb)
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:
20 minute EMOM:
Minute 1: 6 burpees
Minute 2: 10 dumbbell box step-ups to a comfortable height (35lb, 25lb)
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 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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