EMOM for 10 minutes perform the following:
- Even Minute – 5 x Weighted Pullups @ 15kg
- Odd Minute – 5 x Weighted Dips @ 25kg
Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:
- 5 x Bodyweight Deadlifts (70kg in my case)
- 7 x Bar Facing Burpees
Results: For the EMOM I was only able to do 5 unbroken pullups for the first two rounds. Could only do 4 reps in rounds 4 and 5 before the minute ran out. Need to work on that… Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).
For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.