Category Archives: EMOM

Every minute on the minute

Back Squats then Clean Complex

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5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 2 minutes for 10 minutes, do the following Clean Complex @ 55% of 1RM

  • 1 x Clean Lift Off
  • 1 x Hang Clean Panda Pull
  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Full Squat Clean

Results: Back Squats 135-165-195-215-235lbs. Used 245lbs/111kg for all 3 sets of the seconds part. Used 95lbs for the Cleans.

Pullups, Squats and DB Rows then Dips

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6 rounds of

  • 3 x Pause Weighted Pullups @ 10kg with 3 second pause at top (33×3)
  • 3 x Pause Back Squats @ 65-70% of 1RM with 3 second Pause at bottom (31×3)

Then every 3 minutes for 9 minutes

  • 10 x Rear Foot Elevated Split Squat per Leg @ 20kg per Hand in Farmer Hold
  • 10 x Bent Dumbbell Row @ 20kg per Hand

Then accumulate

  • 50 x Dips

Results: Used 170lbs for the Back Squats. Split Squats and Rows were very hard.

Strict Press then Gymnastics Work

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8 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then spend 15 minutes working on

  • Press to Handstand from Frogstand (against wall)

Then EMOM for 10 minutes

  • 1 x Wall Walk
  • 5-10 second Wall Facing Handstand Hold

Then 3 rounds of

  • 10 x Single L-Sit Lifts with hands on floor and raising butt off the floor (r+l=1rep)

Results: Used 120lbs for the Strict Press. Got around 8 full presses to handstand (and a lot of half attempts 😒).

Deadlifts then a Kettle Bell Chipper

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6 rounds of

  • 3 x Deficit Deadlifts @ 80-85% of 1RM

Every 5 minutes for 15 minutes (3 rounds)

  • 8 x Single DB Strict Press Left @ 18kg
  • 8 x Single DB Strict Press Right @ 18kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Left @ 24kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Right @ 24kg
  • 8 x Single Arm KB Swing Left @ 24kg
  • 8 x Single Arm KB Swing Right @ 24kg
  • 8 x Toes to Bar

Results: Used 255lbs/115kg for the Deadlift. For the metcon completed each round in around 3 minutes so had 2 minutes rest between each.

Strict Presses then a Clean, Front Squat and Push Press Complex

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3 rounds of

  • 8 x Strict Press @ 50% of 1RM

Then 5 rounds

  • 5 x Strict Press @ 65% of 1RM

Then inspired by Crossfit Games Semifinals Event 3 from Australia… every 3 minutes for 15 minutes work up to a heavy complex of

  • 3 x Clean
  • 2 x Front Squat
  • 1 x Push Press/Jerk

Then accumulate

  • 50 x Zombie Squats @ 65lbs

Results: Forgot to enter anything in this after the workout, so going from 2 week old memory… Strict Presses 75 and 95lbs. Complex finished at 150lbs (remember I was really happy with what I achieved).