Wednesday - 10/23/19
- Ellie
- Oct 19, 2019
- 2 min read
“EMOM” stands for “Every Minute, On the Minute.” In this workout, we will perform 20 kettlebell swings in the first minute and 10 ring rows in the second minute. This pattern will continue for 5 rounds until the 10 minutes are up. If you finish a movement before the given minute is complete, rest and wait until the next minute to begin the next movement.
The numbers in parentheses beside the movements are the suggested kettlebell weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx). Rx athletes often view ring rows as a scaled movement only, but they are good for more advanced athletes as well. Lower the rings and step out your feet so that your body is almost parallel to the ground as you perform these ring rows.
Rx:
10 minute EMOM:
Minute 1: 20 American kettlebell swings (53lb, 35lb)
MInute 2: 10 ring rows
A beginner will probably need to scale both the movement and the number of reps in each minute. In this WOD, a beginner should pick a lighter kettlebell and perform Russian, rather than American, kettle swings. They should also keep their bodies more vertical as they perform the ring rows to reduce their difficulty. A good rule of thumb in an EMOM is to scale to a number of reps that you can complete in 45 seconds so that you have at least 15 seconds to rest before transitioning to the next movement. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 minute EMOM:
Minute 1: 16 Russian kettlebell swings (20lb, 15lb)
MInute 2: 8 ring rows
Many people will find that they can do the prescribed movements and reps as long as they use a lighter weight. Feel free to pick whatever weight works for you! Another variation of today’s WOD might look like this:
Scaled 2:
10 minute EMOM:
Minute 1: 20 American kettlebell swings (35lb, 22lb)
MInute 2: 10 ring rows
Your score is the 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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