Today’s workout is an EMOM which stands for “Every Minute on the Minute.” In this workout, you will perform as many dumbbell box step-ups as possible in the first minute, as many kettlebell swings as possible in the second minute, as many calories on the air bike as possible in the third minute, and then you will rest for the fourth minute. This will continue for 5 rounds until the 20 minutes are up. Try to maintain a fairly consistent number of repetitions for each movement each round.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20 minute EMOM:
Minute 1: max effort dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
Minute 2: max effort American kettlebell swings (53lb, 35lb)
Minute 3: max effort air bike calories
Minute 4: rest
Beginners can modify today’s WOD by using a shorter box and lighter dumbbells for the box step-ups and by performing Russian rather than American kettlebell swings. A beginner’s version of today’s WOD might look like this:
Scaled 1:
20 minute EMOM:
Minute 1: max effort dumbbell box step-ups to a comfortable height (10lb, 8lb)
Minute 2: max effort Russian kettlebell swings (15lb, 10lb)
Minute 3: max effort air bike calories
Minute 4: 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:
20 minute EMOM:
Minute 1: max effort dumbbell box step-ups to a comfortable height (25lb, 15lb)
Minute 2: max effort American kettlebell swings (35lb, 22lb)
Minute 3: max effort air bike calories
Minute 4: rest
Your score is the total number of repetitions 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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