Let’s mark the last day of September with a 15 minute EMOM. EMOM stands for “Every Minute on the Minute.” In this workout, you will perform 40 mountain climbers in the first minute, 40 high knees in the second minute, and a 40 second Superman hold 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.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute EMOM:
Minute 1: 40 mountain climbers (Each leg counts as 1 rep)
Minute 2: 40 high knees (Each leg counts as 1 rep)
Minute 3: 40 second Superman hold
A beginner can scale the number of reps or length of hold in each minute. Scale 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. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute EMOM:
Minute 1: 20 mountain climbers (Each leg counts as 1 rep)
Minute 2: 20 high knees (Each leg counts as 1 rep)
Minute 3: 20 second Superman hold (Can be broken up into more than one set)
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: 30 mountain climbers (Each leg counts as 1 rep)
Minute 2: 30 high knees (Each leg counts as 1 rep)
Minute 3: 30 second Superman hold (Can be broken up into more than one set)
Your score is the number of repetitions you complete in today’s workout. (Each second of the Superman hold counts as 1 rep.) 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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