Next month is going to be a crazy amount of burpees, so I’m dialing the burpees back for the week. This week, I’m going to some oldies, but goodies.
ZooFit is heavily influenced by CrossFit. I don’t make any secrets about that. One of my favorite things about CrossFit is the variability of met-cons (metabolic conditioning). There are AMRAPs (as many reps/rounds as possible), Rounds for Time, “The Girls”, and EMOM. EMOM means Every Minute On the Minute. There are several ways to do an EMOM. A few weeks ago, we did a workout I called “Just One More”. This is an example of an EMOM. Every minute on the minute you do an exercise.
Today’s EMOM is a circuit. There are four exercises that you will rotate through. Depending on your modifications and how long you want to work, you will do either 5 full rounds of the four exercises (total of 20 minutes), 6 rounds (24 minutes), or 7 rounds (28 minutes).
- 30-second Wall-Sit
- 20 Step-ups (10 each side)
- 30-second Plank Hold
- 20 Skull-crushers
When you complete your exercise for each minute, rest the remainder of that minute. So, after your 30 second holds, you rest 30 seconds. If you complete your step-ups in 40 seconds, you rest 20 seconds.
I give a full demonstration of exercises on my YouTube channel.
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