Today’s workout is an EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform a 30 second plank during the first minute and then as many 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. Try to maintain an equal 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: 30 seconds plank
Minute 2: max effort American kettlebell swings (53lb, 35lb)
Beginners should scale the length of time for the plank and perform Russian rather than American kettlebell swings. 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. It is also okay to break up the kettlebell swings into sets.
Scaled 1:
14 minute EMOM:
Minute 1: 20 seconds plank
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. Pick a weight for the kettlebell swings that works for you today. Another variation of today’s WOD might look like this:
Scaled 2:
14 minute EMOM:
Minute 1: 30 seconds plank
Minute 2: max effort American kettlebell swings (35lb, 22lb)
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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