Today’s workout is a challenging twenty minute EMOM (Every Minute On the Minute) that will leave you lying in a pool of sweat. You will begin each minute with five burpees and then finish with as many thrusters as you can do before the minute is up. Though the goal is to complete as many thrusters as possible, I urge you to be conservative in the early rounds. The effects of the burpees and thrusters build up quickly, and you want to leave some gas in the tank for those later rounds!
To time today’s WOD using the SmartWOD timer app, follow these steps: (1) Press “EMOM.” (2) Select “Every 1 for 20.” (3) Press “Start Timer.”
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute EMOM:
5 burpees, then max effort thrusters (95lb, 65lb)
Beginners can scale today’s workout in several different ways. First, you can shorten the workout. Second, you can modify the burpees. And third, you can substitute dumbbell thrusters or air squats for the barbell thrusters. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute EMOM:
3 elevated, no push-ups burpees, then max effort dumbbell thrusters (5lb, 3lb) or air squats to plyo box
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:
3 burpees, then max effort thrusters (45lb, 35lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of thrusters you complete during 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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