Today’s workout will begin with a tabata of inversions, followed by the main WOD: a 20 minute EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform 40 jumping jacks in the first minute, a 40 second bear crawl in the second minute, 40 high knees in the third minute, and a 40 second Superman hold in the fourth minute. This will continue for 5 rounds until the 20 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.
All athletes will begin by practicing their inversions using a tabata format. Pick an inversion modification that you can hold for the eight 20-second rounds. Check out the inversions link at the bottom of this post for information on inversion modifications.
Everyone perform:
Tabata - handstands or other inversion modification
Rest 2 minutes
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute EMOM:
MInute 1: 40 jumping jacks
Minute 2: 40 second bear crawl
Minute 3: 40 high knees
Minute 4: 40 second Superman hold
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 bear crawl and Superman hold, please feel free to perform the movements 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 1:
20 minute EMOM:
MInute 1: 20 jumping jacks
Minute 2: 20 second bear crawl
Minute 3: 20 high knees
Minute 4: 20 second Superman hold
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:
20 minute EMOM:
MInute 1: 30 jumping jacks
Minute 2: 30 second bear crawl
Minute 3: 30 high knees
Minute 4: 30 second Superman hold
Your score is the number of repetitions you complete during today’s workout. Count each second of bear crawl and 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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