Datum: May 13, 2025
Thema: EMOM – Pacing and Consistency
Aufwärmen (10-15 Minuten)
- 5 Minuten of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)
- Dynamisches Dehnen und Beweglichkeit:
- Beweglichkeit der Schultern (z. B. Bandzugübungen, Armkreisen)
- Hüftmobilität (z. B. Spiderman-Stretch, Beinschwingen)
- Torso Twists (10 Wiederholungen pro Seite)
- Squat Therapy gegen eine Wand oder ein Gerät (Fokus auf Tiefe und Beweglichkeit der Knöchel)
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-Schwünge: 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 des Tages (WOD)
Format: EMOM (Every Minute On the Minute) for 16 minutes
Das 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 (Empfohlen: 20 lbs bis 10ft für Männer / 14 lbs bis 9ft für Frauen)
- Minute 3: 8 calorie Row or 8 Burpees
- Minute 4: Rest
Erläuterung: 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-Bewegungsstandards:
- 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: Stellen Sie sich mit einem Medizinball vor eine Wand. Gehen Sie in die Hocke, wobei sich der Ball auf Höhe der Brust und der Hüftbeuge unterhalb der Oberkante des Knies befindet. Stehen Sie kraftvoll auf und werfen Sie den Ball, um das Ziel an der Wand zu treffen. Fangen Sie den Ball auf und gehen Sie direkt in die nächste Kniebeuge.
- Rower (Kalorien): 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.
Skalierungsoptionen für das WOD:
- Kettlebell Swing:
- Reduzieren Sie das Gewicht der Kettlebell.
- Perform Russian swings instead of American swings if overhead mobility is an issue.
- Wall Ball Shot:
- Reduzieren Sie das Gewicht des Medizinballs.
- Verringern Sie die Zielhöhe.
- Perform Air Squats with the medicine ball held at the chest.
- Rower:
- Reduzieren Sie die Anzahl der Kalorien.
- 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.
Abkühlung (5-10 Minuten)
- Führen Sie statische Dehnungen mit Schwerpunkt auf:
- Shoulders and Chest (e.g., Pec stretch, overhead stretch)
- Hips and Quads (e.g., Quad stretch, pigeon pose)
- Hamstrings (e.g., Forward fold)
- Core
Ergebnis: 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!