Category Archives: EMOM

Every minute on the minute

Front and Back Squats then Ring Muscle Ups, Dips and Pullups

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6 rounds of

  • 4 x Front Squat @ 85% of 2RM

Then 3 rounds of

  • 8 x 1 1/2 Back Squats @ same weight as above

Then every 2 minutes for 20 minutes

  • 1 x Ring Muscle Up from L-Sit
  • 3 x Ring Dips
  • 3 x Ring L-Sit Pullups

Results: Used 175lbs for the Squats.

Front Squats then KBS, Deadlifts and Pushups

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4 rounds

  • 8 x Front Squats @ 70% of 2RM

Then based on the Vest and Bells WOD from Jollerblades on Instagram…

Wearing a 10kg weight vest, EMOM for 15 minutes, rotate throughout each of the movements (5 rounds per movement)

Results: Used 145lbs for the Front Squats. Metcon done.

Weighted Pullups and Rows then KB Swings and KB Presses

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10 rounds of

  • 3 x Weighted Pullups @ 13kg

Then 3 rounds of

  • 10 x Ring Rows

Then EMOM for 20 minutes rotate through the following (5 rounds of each)

  • Station 1 – 10 x Kettlebell Swings @ 32kg
  • Station 2 – 8 x Kneeling Single Kettlebell Press Left @ 16kg
  • Station 3 – 10 x Kettlebell Swings
  • Station 4 – 8 x Kneeling Single Kettlebell Press Right @ 16kg

Results: Done.

Deadlifts and Rows then KBS and Thrusters

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Every 2 minutes for 20 minutes

  • Even minute – 10 x Stagered Stance Deadlift plus Bent Row Left Leg forward @ 2 x 14kg Kettlebells
  • Odd minute – 10 x Stagered Stance Deadlift plus Bent Row Right Leg forward @ 2 x 14kg Kettlebells

EMOM for 15 minutes

  • 4 x Double Kettlebell Swings @ 14kg
  • 4 x Alternating Dual Kettlebell Thrusters (2 per arm) @ 14kg

Then 3 rounds of

  • 10 x Knees to Waist from Parallel Bars (touched heels to ground each rep)

Results: Not a bad light workout, need to get heavier Kettlebells… 16kg would have been better.

Pike Lifts and Bench Press, then Musle Ups, Dips Run, T2B and Thrusters

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3 rounds of

  • 3 x Pike Lift
  • 6 x Pike Lift Pulses (feet don’t touch the ground)
  • Repeat 3 for 3 sets

Then 3 rounds of

  • 6 x Bench Press @ 10lbs over Bodyweight

Then 8 rounds of

  • 1 x Bar Muscle Up
  • 5 x Dips on Pullup Bar

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Street Parking WOD from this week, every 10 minutes for 20 minutes for maximum Thrusters

  • Run 800m
  • 30 x Toes to Bar
  • Max Rep Odd Object Thrusters

Results: Done as shown. For the Muscle Up and Metcon went out to the Vita Parcour so I could integrate the run. Metcon 65 reps (my 800m was closer to 900-950m). Use a rock I found for the Thrusters.