Ready for the shoulder pump of a lifetime? Then you've come to the right place!
Our new “Workout of the Month” challenges your upper body strength with just two dumbbells and a wall.
Want to know more about the 16-minute EMOM? Then scroll through our article. ⬇️
What is the SmartWOD “Workout of the Month”?
With the SmartWOD “Workout of the Month”, we publish a new, challenging workout every month for what is arguably the fittest community in the world – the SmartWOD community. And we offer it in three difficulty levels – from beginner to professional athlete.
The good thing about our November workout: you don't need a gym or CrossFit box membership. You can also do the EMOM relaxed in your own home, depending on the equipment and possibilities you have.
Share your score with us on Instagram and compare yourself with other SmartWOD athletes from around the world. Every now and then, we also raffle off premium codes and goodies among all those who comment. So it's worth it!
This is what you can expect in November: “Shoulder I Stay or Shoulder I Go?”
We start the new month with a 16-minute Alt. EMOM, which means that you every minute switch between the prescribed exercises. Every four minutes you have a break so that you (and your shoulders) can take a short breather.
What do you need for this workout?
Two dumbbells
A wall
Some space
Strong shoulders
The Wall Walks are probably the nastiest exercise in EMOM. Not only do they get harder with each round, but they also affect the dumbbell STOH, of course.
By the way: our athlete Kendra did 9-6-6-6 Wall Walks (but she's also a beast).
“Shoulder I Stay or Shoulder I Go?” at different difficulty levels
Ok, let's get to the actual workout! Here are the three different levels plus a version that you can do in your living room:
Fitness level Performance (Pros)
Alt. EMOM 16 min:
1. 18 Dumbbell STOH, 50/35 lbs - 22,5/15 kg
2. 16 Burpee over DB
3. Max Wall Walks
4. Rest
Fitness level Fitness (Advanced)
Alt. EMOM 16 min:
1. 14 Dumbbell STOH, 50/35 lbs - 22,5/15 kg
2. 12 Burpee over DB
3. Max Wall Walks
4. Rest
Fitness level Starter (Beginners)
Alt. EMOM 16 min:
1. 12 Dumbbell STOH, 35/20 lbs - 15/10 kg
2. 8 Burpee over DB
3. Max Half Wall Walks
4. Rest
Minimal/Home Version
Alt. EMOM 16 min:
1. 14 Dumbbell STOH, 50/35 lbs - 22,5/15 kg
2. 12 Burpee over DB
3. Max Couch Walks or Inplace Inchworm + 2 Push-ups
4. Rest
Which level is right for me?
The Wall Walks and the Dumbbell Shoulder-to-Overhead are crucial for this, because there are different weight specifications here.
Remember that your shoulders will tire quickly from the Wall Walks. Choose a weight for the DB STOH that you can hold for four rounds.
If you feel unsafe wall walking, do half wall walks, couch walks or inplace inchworms + 2 push-ups. This video has a lot of great scaling.
Use the button below to go directly to the workout in the SmartWOD Workout Generator App. Press “Start Workout” and let's go!
Get Popeye-sized shoulders!
Ready to get the most out of your shoulders? Then grab two dumbbells and get to work on the walls around you.
And don't forget: Share your score with us on Instagram! Feel free to write to us and tell us which exercises you'd like to see in the next SmartWOD “Workout of the Month.”
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