Category Archives: EMOM

Every minute on the minute

Ring Rows, Pullups, Handstand Hold and T2B

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With bottom of rings waist high, 3 rounds of

  • 10 x False Grip Ring Rows plus Transition

See this video for how the transitions should work… Muscle Up Drills

With bottom of rings shoulder high, 5 rounds of

  • 5 x False Grip Ring Pullups in hollow position
  • Rest 30 seconds
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then EMOM for 10 minutes, a theboxprogramming complex

  • 3 x Toes to Bar
  • 2 x Kipping Pullups
  • 1 x Kipping Chest to Bar Pullups

Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.

Back Squats then Row, T2B and Burpees

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Taken from Atomic CF’s “SomeKindofWonderful” WOD

6 rounds of

  • 2 x Back Squat @ 85% of 1RM

Then every 3 minutes for 21 minutes (7 rounds)

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 x Burpees

Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.

Overhead Press then the Bergeron Beep Test

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3 rounds of

  • 10 x Stability Ball Forearm Saws
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25

  • 5 x Strict Press @ 70-75% of 1RM
  • 5 x Push Press

Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible

  • 5 x Thrusters @ 75lbs
  • 5 x Pullups
  • 5 x Burpees

Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.

When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.

Overhead Presses and Lunges

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1 round of

  • Max Reps Strict Press @ 80% of 1RM

Rest 2 minutes then 4 rounds of

  • 10 x Strict Press @ 50% of 1RM
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x Overhead Reverse Lunge with Empty Bar/20kg (5 per leg)

Finisher – For time 2 rounds of the following, rest as needed between rounds.

  • Row 500m

Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.