Category Archives: EMOM

Every minute on the minute

Presses then DB Clean, DB Front Squats and Row

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.

Bench Press then Pullups, Dips, V-Ups

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3 rounds

  • 6 x Bench Press @ 135lbs

Then EMOM for 20 minutes or until you cannot complete all reps in a round

  • 3 x Strict Pullups
  • 6 x Bar Dips
  • 12 x Alternating Single Leg V-Ups (total, 6 per leg)

Results: Stepped back on the Bench Press to work on form and to strengthen my shoulder which hurts when lifting heavy. ?Metconn 10 rounds plus 19 reps.

Pullup Strength then a KB Metcon

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.