ZooFit WOD- October 24: Evening the Odds

On Tuesday we did a circuit EMOM (every minute on the minute), rotating through 4 exercises. Today we’re going to do yet ANOTHER version of an EMOM, with only 2 exercises. One is an all-out test to see how many reps you can complete in a minute. The other is to help bring your heart rate down a little and recover for the all-out again. Back and forth- all-out and recover.

This won’t seem so bad for the first 3 full rounds. But like “Just One More”, this workout tends to sneak up on you. Yes, you are competing with yourself , and I do encourage you to push yourself when your brain tries to tell you to quit. But also, pace yourself. If going all out for one full minute is too much for you after 2 or 3 rounds, go for 40 seconds and rest, or 30 seconds. Then try to go for a full minute for the last round, or last 2 rounds. You can also skip the recover exercise to grab some water, breathe, and prepare for the next all-out. Make it your own workout. Do what you can, and have fun.

EMOM- Beginners: 12 minutes; Intermediate: 16 minutes; Advanced: 20 minutes

  • Odd minutes (1, 3, 5, 7, 9, 11…): As many Mountain Climbers or Rhino Charge as possible in the minute
  • Even minutes (2, 4, 6, 8, 10, 12….):  10 Giraffe Reach-downs or 10 Stork Walks (total, so 5 each side)

If you want to keep score to repeat the workout down the road, your score is your lowest rep count for an all-out plus your highest rep count for an all-out. Next time you repeat the workout, try to beat your score.

See, you don’t have to do burpees to totally exhaust yourself… you can do it with simple movements in as little as 12 minutes.


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