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.