Wednesday - 2/9/22

Warm-up

Today’s workout is an EMOM (Every Minute On the Minute). In this workout, you will perform as many burpees as possible in the first minute, as many kettlebell deadlifts as possible in the second minute, and then you will get to rest for the third minute. This will continue for 5 rounds until the 15 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 a fairly consistent number of burpees and kettlebell deadlifts each round.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

15 minute EMOM:

Minute 1: max effort burpees

Minute 2: max effort kettlebell deadlifts (53lb, 35lb)

Minute 3: rest

This type of workout scales automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Beginners can modify their burpees and lighten their kettlebell deadlifts. A beginner’s version of today’s WOD might look like this:

Scaled 1:

15 minute EMOM:

Minute 1: max effort elevated, no push-up burpees

Minute 2: max effort kettlebell deadlifts (20lb, 15lb)

Minute 3: rest

Perhaps something between the experienced 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:

15 minute EMOM:

Minute 1: max effort step-back burpees

Minute 2: max effort kettlebell deadlifts (35lb, 22lb)

Minute 3: rest

Your score is the number of burpees plus the number of kettlebell deadlifts 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:

Burpees

Kettlebell deadlifts

How should I time my workouts?