Category Archives: EMOM

Every minute on the minute

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.

Back Squats then Pullups, RFE Split Squats and HSPU

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4 rounds of

  • 6 x Back Squat @ max weight from last time

Then 3 rounds of

  • 3 x Tempo Pistol Squats per Leg 3131

Then EMOM for 20 minutes cycle through the following stations

  • Station 1 – 6 x Rear Foot Elevated Split Squat Left with single Kettlebell @ 32kg
  • Station 2 – 5 x Weighted Pullup @ 10kg
  • Station 3 – 6 x Rear Foot Elevated Split Squat Right with single Kettlebell @ 32kg
  • Station 4 – 5 x Deficit Handstand Pushups

Results: Used 200lbs for the Back Squats. Pistol Squats were good with the slow descent/ascent and a small pause at either end too check in. EMOM as prescribed, good one.