Category Archives: EMOM

Every minute on the minute

Accessory Day

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3 rounds of

  • 3 x Windmills each side @ 8kg

Then 2 rounds of

  • 10 x Paloff Press per side

30 seconds on / 30 seconds off for 16 minutes

  • Kneeling Halos @ 14kg Clockwise
  • Kneeling Halos @ 14kg Counter Clockwise
  • Marches @ 32kg Left
  • Marches @ 32kg Right

Finisher, for max distance, one minute on / one minute off for 8 minutes of

  • Bike intervals alternate sitting and standing each on round

(On = cadence of 80-90/Off = cadence of 60-70).

Results: Finisher 6.3km.

DUs then Pullups, Bench Press and Bike

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Buy in

  • 200 x Double Unders

Then every 3 minutes for 15 minutes

  • 8 x Strict Pullups
  • 8 x Bench Press
  • Max Distance Bike

Cash out/cool down

Continue Bike for a total of 5km (including the first part).

Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.

Front Squats and Weighted Pullups then a Kettlebell EMOM

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Take 5 rounds to work up to a heavy (heavier than last time)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM
  • 8-10 x Weighted Pullups @ 10kg (try to go unbroken)

EMOM for 16 minutes

  • First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
  • Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
  • Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
  • Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)

* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.

Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.

Overhead Press then HSPU and DL

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5 rounds of

  • 12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

  • 3 x Handstand Pushups
  • 3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

  • 30 second Handstand Hold
  • 6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

Front Squats then Kettlebell Kickstand Squats and Deadlifts

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Take 5 rounds to work up to a heavy (heavier than 3 weeks ago)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM

Kettlebell finisher from Joellerblades on Instagram… EMOM for 6 munutes

  • 6 x Kickstand Single Arm Squats per Side @ 24kg (KB should be racked on the opposite side to the working leg)
  • 6 x Kickstand Single Arm Deadlift plus Row per Side @ 24kg (again KB should be on the side with the back leg)

Results: Got to 84kg (80kg last time) with part 1 of the Front Squats and used 54kg for part 2.