EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).
First minute (4th minute, 7th minute, etc.) –
- 3 x Deadlifts @ Bodyweight (70kg)
- 9 x Kettelbell Swings @ 24kg
Second minute (5th minute, 8th minute, etc.) –
- 3 x Toes to Bar
- 9 x Burpees
Third minute (6th minute, 9th minute, etc.) –
- 3 x Handstand Pushups
- 9 x Pushups
Repeat for the 6 rounds…
Results: Made this one up on my own and it seems like it worked really well. Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups. Be careful and try and use more core with the burpees and less arm or your pushups will be really hard. Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.