06/28/2021

EMOM x 12 MINUTES

MIN 1 - 15/12 Cal Bike

MIN 2 - 25 Sit-Ups

MIN 3 - Max Russian KB Swing RX (70/53) Scaled (53/35)

(Score is Lowest Reps of Swings)

ADJUSTING

*Reps, Loading, Volume*...

Bike/Sit-Ups -- Adjust reps so athletes can complete the Bike and Sit-Ups in :45 or less

KB Swings -- Load should allow for unbroken reps in the minute

*Movement Adjustments*...

Back Squats -- If the athlete cannot Back Squat today they can sub for Front Squat or Box Squats. They can also use this time to perform a Weighted Lunges/Step Ups to build Strength if they are recovering or currently have an injury. These can be superset with Deadbugs or Weighted Planks as needed to keep the core building Strength alongside the legs

Bike -- Sub for 200m Run or 20/15 Cal Row (or adjust Distance/Calories as needed for the athlete) Sit-Ups -- If the athlete cannot perform the Sit-Up today they can sub for :45 Plank or Knee Plank KB Swings -- Sub for KB Deadlift or Weighted Glute Bridges