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, then you will rest for the third minute. This will continue for 5 rounds until the 15 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 as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: max effort dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
Minute 2: max effort American kettlebell swings (35lb, 22lb)
Minute 3: rest
Beginners can modify today’s WOD by using a shorter box and lighter dumbbells for the box step-ups and performing Russian rather than American kettlebell swings. A beginner’s version of today’s WOD might look like this:
Scaled 1:
15 minute EMOM:
Minute 1: max effort dumbbell box step-ups to a comfortable height (8lb, 5lb)
Minute 2: max effort Russian kettlebell swings (15lb, 10lb)
Minute 3: rest
Perhaps something between the Rx 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 dumbbell box step-ups (25lb, 15lb), (20in., 20in.)
Minute 2: max effort American kettlebell swings (20lb, 15lb)
Minute 3: rest
Your score is the total number of box step-ups and 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:
Comments