Date: May 13, 2025
Theme: EMOM – Pacing and Consistency
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)
- Dynamic Stretching and Mobility:
- Shoulder Mobility (e.g., Band pull-aparts, arm circles)
- Hip Mobility (e.g., Spiderman stretch, leg swings)
- Torso Twists (10 reps each side)
- Squat Therapy against a wall or rig (focus on depth and ankle mobility)
Strength / Skill (10-15 minutes)
Kettlebell Swing & Wall Ball Practice
- Spend time warming up the Kettlebell Swing and Wall Ball Shot movements that will be in the WOD.
- Kettlebell Swings: Start with light kettlebells, focusing on the hip hinge and powerful hip drive. Practice both Russian (to eye level) and American (overhead) swings if unsure which will be in the WOD, or focus on the specified style.
- Wall Ball Shots: Practice the squat depth and the coordinated movement of squatting and throwing the ball to the target. Focus on hitting the target consistently.
Workout of the Day (WOD)
Format: EMOM (Every Minute On the Minute) for 16 minutes
The Workout:
- Minute 1: 12 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – adjust weight to finish in approx. 30-40 seconds)
- Minute 2: 10 Wall Ball Shots (Suggested: 20 lbs to 10ft for men / 14 lbs to 9ft for women)
- Minute 3: 8 calorie Row or 8 Burpees
- Minute 4: Rest
Explanation: At the start of Minute 1, perform 12 Kettlebell Swings. Rest for the remainder of that minute. At the start of Minute 2, perform 10 Wall Ball Shots. Rest for the remainder of that minute. At the start of Minute 3, perform 8 calories on the Rower OR 8 Burpees. Rest for the remainder of that minute. At the start of Minute 4, rest for the entire minute. This completes one cycle. Repeat this cycle four times for a total of 16 minutes (4 cycles x 4 minutes per cycle). Your goal is to complete the prescribed work within each minute, leaving some time to rest before the next minute begins. If you cannot complete the work in a minute, you cap that exercise and move on to the next.
WOD Movement Standards:
- Kettlebell Swing: Hike the kettlebell back between your legs while maintaining a flat back. Drive your hips forward forcefully to swing the kettlebell.
- Russian Swing: The kettlebell reaches eye level.
- American Swing: The kettlebell reaches overhead with arms, hips, and knees fully extended. (Check WOD description for which style is required).
- Wall Ball Shot: Stand facing a wall with a medicine ball. Squat down with the ball at your chest, hip crease below the top of your knee. Stand up powerfully, throwing the ball to hit the target on the wall. Catch the ball and descend directly into the next squat.
- Rower (Calories): Row for the specified number of calories, focusing on a strong leg drive and consistent pace.
- Burpee: Begin standing. Move to the ground, touching your chest and thighs to the floor. Stand back up, jumping and clapping your hands overhead while your feet leave the ground.
Scaling Options for the WOD:
- Kettlebell Swing:
- Reduce the weight of the kettlebell.
- Perform Russian swings instead of American swings if overhead mobility is an issue.
- Wall Ball Shot:
- Reduce the weight of the medicine ball.
- Reduce the target height.
- Perform Air Squats with the medicine ball held at the chest.
- Rower:
- Reduce the number of calories.
- Substitute with other cardio (e.g., 10/8 Calorie Assault Bike).
- Burpee:
- Reduce the number of burpees.
- Perform step-ups or scale the burpee as described in the previous WOD.
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- Shoulders and Chest (e.g., Pec stretch, overhead stretch)
- Hips and Quads (e.g., Quad stretch, pigeon pose)
- Hamstrings (e.g., Forward fold)
- Core
Score: Your score is the total number of successful rounds completed. If you miss completing the required reps in a minute, you get 0 reps for that minute, but you continue with the WOD structure (e.g., you still perform the rest minute or move to the next exercise in the cycle). The goal is consistency across all minutes.
Enjoy the EMOM challenge!