Today’s WOD (workout of the day) is an EMOM (Every Minute on the Minute). However, you will only be working for 30 seconds of each minute. In the first minute, you will perform as many goblet squats as you can in 30 seconds. Then you will rest for the next 30 seconds. In the second minute, you will perform as many handstand push-ups as you can in 30 seconds, then you will again rest for 30 seconds. This will continue for 10 rounds until the 20 minutes are up.
Please beware: 10 rounds of each movement is a lot of rounds! Consider being more conservative in the early rounds, so you have something left for the later rounds.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute EMOM:
Minute 1: max effort kettlebell goblet squats in 30 seconds (53lb, 35lb)
Minute 2: max effort handstand push-ups in 30 seconds
Handstand push-ups are not a movement that most beginners can or should be performing. Please substitute seated dumbbell presses instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: max effort kettlebell goblet squats in 30 seconds (20lb, 15lb) or air squats
Minute 2: max effort seated dumbbell presses in 30 seconds (12lb, 8lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Pick the handstand push-up modification and kettlebell weight that are right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
20 minute EMOM:
Minute 1: max effort kettlebell goblet squats in 30 seconds (35lb, 22lb)
Minute 2: max effort box handstand push-ups in 30 seconds
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 total number of reps 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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