Today’s workout is an EMOM which means “Every Minute on the Minute.” In today’s WOD, you will perform a 40 second Superman hold during the first minute and then as many Russian kettlebell swings as possible in the second minute. This will continue for 7 rounds until the 14 minutes are up. Please approach today’s WOD with restraint! You don’t want to go so hard in the first couple of rounds that you have nothing left to give in the last few rounds. Attempt to maintain a similar number of kettlebell swings every round.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
14 minute EMOM:
Minute 1: 40 second Superman hold
Minute 2: max effort Russian kettlebell swings (71lb, 53lb)
Beginners can shorten the Superman hold and reduce the weight of the Russian kettlebell swings. Also, don’t feel like you have to perform kettlebell swings for the whole minute! Only do as many as you can do with good form and rest as desired. A beginner’s version of today’s WOD could look like this:
Scaled 1:
14 minute EMOM:
Minute 1: 20 second Superman hold
Minute 2: max effort Russian kettlebell swings (20lb, 15lb)
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:
14 minute EMOM:
Minute 1: 30 second Superman hold
Minute 2: max effort Russian kettlebell swings (53lb, 35lb)
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 kettlebell swings you complete 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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