Today’s workout is a 15 minute EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform 30 mountain climbers 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 reps.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: 30 mountain climbers
Minute 2: 30 second Superman hold
Minute 3: 30 Russian twists
Today’s WOD can be scaled by reducing the number of repetitions in each minute. 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 perform the movement in sets such as two 10 second holds, rather than one 20 second hold. A scaled version of today’s WOD could look like this:
Scaled:
15 minute EMOM:
Minute 1: 20 mountain climbers
Minute 2: 20 second Superman hold
Minute 3: 20 Russian twists
Your score is the number of repetitions you complete during today’s workout. Count each second of 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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