WOD: EMOM

EMOM is an acronym for Every Minute On the Minute.

High

4 rounds of the following with 50 seconds on; 10 seconds rest.

  1. Burpees (Spartan style)
  2. Plank jacks
  3. Half sit-through (the link shows a full sit-through)
  4. Plank up-down (from elbows to push up position)
  5. Butt kicks
  6. High knees
  7. Explosive jumping squats

Medium

3 rounds of the following with 40 seconds on; 20 seconds rest.

  1. Burpees
  2. Plank jacks
  3. Half sit-through
  4. Plank up-down (from elbows to push up position)
  5. Butt kicks
  6. High knees
  7. Jumping squats

Light

3 rounds of the following with 30 seconds on; 30 seconds rest.

  1. Half burpees (no press-ups)
  2. Plank jacks
  3. Half sit-through
  4. Plank
  5. Butt kicks
  6. Low knees
  7. Air squats

Progress

6/4/20 – High with jumping jacks instead of explosive jump squats. That should have made it easier, but I still found it very challenging. I did complete the workout with 20 seconds rest after round 1 (I made a mistake with the workout timer but I certainly didn’t regret the extra rest time), and I took a one minute break after rounds 2 and 3.

This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of Figur8.net (a website on parenting, education, child development) and RightBrainChild.com (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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