Today’s workout is an EMOM which means “Every Minute On the Minute.” In today’s WOD, we will perform a 40 second bear crawl during the first minute, a 40 second Superman hold during the second minute, a 40 second air bike for calories during the third minute, and a 40 second hollow body hold during the fourth minute. This will continue for 5 rounds until the 20 minutes are up. Really push hard during the air bike segments! Try to accumulate as many calories as possible!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute EMOM:
Minute 1: 40 seconds of bear crawl
Minute 2: 40 seconds of Superman hold (unbroken)
Minute 3: 40 seconds of air bike for calories
Minute 4: 40 seconds of hollow body hold (unbroken)
Beginners can shorten both the total duration of the WOD and the length of time they perform each movement. Do what works for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute EMOM:
Minute 1: 30 seconds of bear crawl
Minute 2: 20 seconds of Superman hold (broken as needed)
Minute 3: 30 seconds of air bike for calories
Minute 4: 20 seconds of hollow body hold (broken as needed)
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:
20 minute EMOM:
Minute 1: 40 seconds of bear crawl
Minute 2: 40 seconds of Superman hold (broken as needed)
Minute 3: 40 seconds of air bike for calories
Minute 4: 40 seconds of hollow hold (broken as needed)
Your score is the total number of air bike calories you accumulate in 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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