Today’s workout is a 16 minute EMOM (“Every Minute On the Minute”) in which you will perform 20 kettlebell swings in the first minute, 20 sit-ups in the second minute, 20 goblet squats in the third minute, and 40 double unders in the fourth minute. This will continue for 4 rounds until the 16 minutes are complete. 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:
Experienced:
16 minute EMOM:
MInute 1: 20 American kettlebell swings (53lb, 35lb)
Minute 2: 20 abmat sit-ups
Minute 3: 20 kettlebell goblet squats (53lb, 35lb)
Minute 4: 40 double unders
Today’s WOD can be scaled by modifying the movements and reducing the number of repetitions in each minute. Scale the number of repetitions 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 scaled version of today’s WOD could look like this:
Scaled 1:
16 minute EMOM:
MInute 1: 15 Russian kettlebell swings (20lb, 15lb)
Minute 2: 10 anchored or assisted sit-ups
Minute 3: 10 kettlebell goblet squats (20lb, 15lb) or sit-to-stands
Minute 4: 40 imaginary jump rope or 20 single unders
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:
16 minute EMOM:
MInute 1: 20 American kettlebell swings (35lb, 22lb)
Minute 2: 15 abmat sit-ups
Minute 3: 15 kettlebell goblet squats (35lb, 22lb)
Minute 4: 15 double unders or 50 single unders
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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