Today’s workout is an EMOM which stands for “Every Minute On the Minute.” In this workout, you will perform 10 burpees in the first minute, 20 wall balls in the second minute, and 10 up and down planks in the third minute. This will continue for 5 rounds until the 15 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. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute EMOM:
Minute 1:10 burpees
Minute 2: 20 wall balls (20lb, 14lb)
Minute 3: 10 up and down planks
A beginner can scale both the movements and the number of repetitions in each minute. Scale the number of repetitions to an amount that you can complete in 45 seconds or less. This way 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:
15 minute EMOM:
Minute 1: 7 elevated, no push-up burpees
Minute 2: 10 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
Minute 3: 20 second plank hold
Perhaps something between the experienced version and the beginner version is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute EMOM:
Minute 1: 6 burpees
Minute 2: 12 wall balls (14lb, 10lb)
Minute 3: 8 up and down planks
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? Wondering about scaling options? Click on the following links for more information:
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