Today’s workout is a 15 minute EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform 12/10 calories on the air bike in the first minute, a 30 second Superman hold in the second minute, and 30 Russian twists 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. Please note that in today’s workout, we will be holding the Superman hold position for 30 seconds rather than performing a certain number of repetitions.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute EMOM:
Minute 1: 12/10 calories air bike
Minute 2: 30 second Superman hold (unbroken)
Minute 3: 30 Russian twists with a dumbbell (30lb, 20lb)
Today’s WOD can be scaled by reducing the number of repetitions in each minute and by modifying the movements. Scale the number of reps to a number 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. For the Superman hold, please feel free to complete it in sets such as two 10 second holds, rather than one 20 second hold. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute EMOM:
Minute 1: 8/6 calories air bike
Minute 2: 20 second Superman hold (broken as needed)
Minute 3: 20 Russian twists (no dumbbell, heels resting on floor)
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: 10/8 calories air bike
Minute 2: 30 second Superman hold (broken as needed)
Minute 3: 30 Russian twists with a dumbbell (10lb, 5lb)
Your score is the number of repetitions you complete during today’s workout. Count each second of the Superman hold as one repetition. 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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