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 40 seconds of flutter kicks during the fourth minute. This will continue for 5 rounds until the 20 minutes are up. Practice pacing yourself during today’s workout. Attempt to maintain a similar distance of bear crawl, number of air bike calories, and number of flutter kick repetitions each round.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute EMOM:
Minute 1: 40 second bear crawl
Minute 2: 40 seconds of Superman hold
Minute 3: 40 second air bike for calories
Minute 4: 40 seconds of flutter kicks
Beginners can shorten 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: 20 second bear crawl
Minute 2: 20 seconds of Superman hold
Minute 3: 30 second air bike for calories
Minute 4: 30 seconds of flutter kicks
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: 30 second bear crawl
Minute 2: 30 seconds of Superman hold
Minute 3: 40 second air bike for calories
Minute 4: 40 seconds of flutter kicks
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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