Category Archives: EMOM

Every minute on the minute

DUs then Bench Press

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EMOM for 10 minutes

  • 30 x Double Unders

Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball

  • 10 x Forearm Saw (foreward and back is one rep)
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then 4 rounds, rest 2 minutes between rounds, increase weight per round

  • 20 x Bench Press
  • 15 x Bench Press
  • 10 x Bench Press
  • 5 x Bench Press

Results: Bench Press 95-115-125-135lbs/61kg.

Weighted Pullups and Bench Press then Pushups, Pulluos and Situps

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7 rounds

  • 5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
  • Rest 1 minute
  • 9-7-5-5-5-7-9 x Bench Press, increase weight per round
  • Rest 1 minute

Then EMOM for 20 minutes

  • 3 x Strict Pullups
  • 5 x Pushups
  • 7 x Abmat Situps

Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).

Deadlifts then Lunges, Pullups and OH Press

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3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

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3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.