EMOMMetconBenchmark16:00
Rinse ‘N’ Repeat
Monostructural
Solo
Workout Details
EMOM
16:00
Every 2 Minutes for 16 Minutes:
Swim
8 calSki Erg
Add 2 calories each round for 6 rounds, then max calories for rounds 7 and 8
* Add 2 calories each round for 6 rounds, then max calories for rounds 7 and 8
Coaching Tips
Strategy
- 1Keep a steady pace during the swim to avoid early fatigue, aiming for consistent lap times.
- 2Focus on efficient transitions between movements to maximize your score.
- 3Monitor your calories on the ski erg; adjust your effort as the calories increase.
- 4Hydrate appropriately before and after the WOD, especially if performing in a warm environment.
- 5Consider breathing patterns; aim to maintain 呼吸數，顯示出休息時不理性的優先人選外，相互會有期待的有效性。
Safety Considerations
Technical Focus
Maintain a stable body position during the swim and proper form on the ski erg to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Easy Swim - 2 min(Focus on relaxed strokes.)
Mobility Work:
- 5 each side Shoulder Stretch(Open up shoulder joints for swim efficiency.)
- 5 each leg Hip Flexor Stretch(Loosen hips for better movement on the ski erg.)
Activation Work:
2 rounds- 4-6 cal Ski Erg Warm-up(Focus on form and rhythm.)
- 3-5 laps Light Swim Trials(Practice stroke technique.)
Scaling Options
Intermediate
Reduce swim distance and ski erg calorie target.
- 1
swim
30-yard Swim
- 2
ski erg
6 cal Ski Erg
Scaled
Further reduce swim distance and ski erg calories.
- 1
swim
20-yard Swim
- 2
ski erg
4 cal Ski Erg