Max Effort
Today’s home workout is an “every minute on the minute” for 20 minutes of sit-ups, squats, a handstand hold, and rest. On the first minute, accumulate as many sit-ups as you can. On the second minute, do the same with squats. On the third minute, hold a handstand for as long as you can. On the fourth minute, REST! Then repeat the cycle four more times.
If a handstand hold is not possible in your space — or if it feels too challenging for today — try elevating your feet on a chair for a pike handstand hold or try a wall-facing hold (walk your hands as close to the wall as you can).
To spice this one up, consider subbing in goblet squats (using a kettlebell, dumbbell, or other heavy object) for the air squats.
Scoring ideas:
- Pick one movement (e.g., sit-ups) and count the reps / total them up at the end
- Post a smiley face 🙂
Warm-up:
3 rounds
5 air squats
10 spiderman stretch (alt leg)
20 pike toe-touches (alt arm)
30 high knees (in place)
WOD:
EMOM 20
Min 1: Max-effort sit-ups
Min 2: Max-effort squats
Min 3: Max-effort handstand hold
Min 4: Rest
🙂 My legs still hurt from Monday (eek) so this was a nice opportunity to get them warm and moving through a full range of motion.
My longest wall climb hold was also surprisingly the last hold at :47 seconds. Makes me think I could have pushed through the burn a little longer in the first four rounds.
135 sit ups
110 squats with 20# paver
168 seconds of head stands
That was a very efficient use of time. Thx!
can’t figure out emojis 🙂
Hand stands! and where did that emoji come from?
123 sit-ups.
Emoji from Cat5:
☺️
110 sit ups
119 goblet squats with #20 dumbbell
Handstand holds were 35-45s
Thanks Jenna!
Subbed hanging for handstand holds bec I am giving my shoulders a break for a few days—thanks Coach Mike for this suggestion!
Did :15 L sit hang + :15 tuck hang + finish off the minute in straight active hold.
Also did some alternating single leg squats instead of some of the reg squats just for fun
Sarah, Heather, Paul, Jack, Robin, Erica —
Thanks for reporting back! Way to put the work in today.
Also, Paul, that actually made me laugh out loud.
128 sit-ups
101 goblet squats with 25-lb dumbbell (Thx again for the loan)
60-seconds on all handstand holds
Also discovered EMOM ‘timers’ on YouTube.
Thank you, Jenna! This was a fun one!
133 sit ups
155 air squats
Loving the Jenna warm ups!
125 sit ups
131 air squats
Melinda, Margaret, and Bill –
Great work. Glad the warm-ups are helpful!
Melinda – I use a free app called Trifecta for my timers. They have settings for AMRAPs, EMOMs, and more. https://apps.apple.com/us/app/trifecta/id492100601
…late to the part again.
137 sit ups
218 squats
250s handstand hold