Half way done. Great job on fighting through the murder bunnies and learning how to count to “88” (thanks to Puget Sound for that solid beatdown) but are you ready for the return of another fan favorite from IPC2020? What can it be, you ask? Maybe, it’s the Wagon Wheel? You might would wish it was.

Beep…..Beep……Beep…..GO! That’s right the EMOM timer is back baby. But there’s a slight twist. So, in the famous words of the wise Ty Webb, “B the EMOM”.

“B” the EMOM

Formato –

This is a time based workout (unlike what Kobayashi has been telling you for the last week). Measure out 400 meters or 1 lap around a standard track. Measure out 50 yards (using a football field would help significantly).

The Thango 

Set the timer for 2 minutes. Exercises to be done are:

• 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 
• 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 
• 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).

Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. 
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges. After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

Modified Version of “B” the EMOM

Set the timer for 2 minutes. Workout starts at the cone. Start the timer. Begin 30 flying squirrels. When timer goes off, sprint to the other cone that is 50 yards away and continue with flying squirrels. This continues until you finish all 30 flying squirrels. After finishing 30 flying squirrels, run/walk-one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 30 regular burpees. Same procedure as above. When you return, you start doing the Regular burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Regular burpees. After finishing 30 regular Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 30 Bonnie Blairs OR alternate forward Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs or alternate forward Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs or alternate forward Lunges. After finishing 30 bonnie Blairs or alternate forward lunges, run/walk three laps (1200 meters). You are done after completing 3 laps.