Category Archives: EMOM

Every minute on the minute

Knee Raises and Situps then Deadlifts

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4 rounds, resting as needed

  • 5 x Hanging Weighted Knee Raises @ 4kg
  • 25 x Abmat Situps

Then RepWerks Instagram workout from earlier this week.

6 sets, rest 2-3 minutes between sets

  • 6 x Deadlifts @ 70% of 1RM

Then EMOM for 5 minutes

  • 20 x Deadlifts @ 35% of 1RM

Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).

Back Squats, HSPU and Hanging Pike Lifts

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3 sets, resting as needed between rounds

  • 8 x Back Squat @ 135lbs

Then 5 sets

  • 1 x Back Squat (increase weight per round)

Then EMOM for 12 minutes

  • Even Minute – 5-8 x Handstand Pushups
  • Odd Minute – 5-8 x Pike Lifts

Results: Back Squat 160-185-205-220-230lbs/105kg. EMOM HSPU 8-8-6-6-6-5 reps per round. Pike Lifts 8 reps all rounds.

Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

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Take 15 minutes and work up to a heavy

  • 5 x Deadlift

Then EMOM for 12 minutes

  • 4 x Deadlift @ 80% from above

Then every 2 minutes for 12 minutes for Max Reps Ring Dips

  • 12 x Kettlebell Swings @ 32kg
  • 6 x Russian Twist @ 14kg
  • Max Unbroken Ring Dips

When you break on the Dips wait until the 2 minutes are up then start the next round.

Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.

Overhead Presses

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Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.

Pullups and Dips then DUs and Pushups

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For time

  • 10-9-8-7-6-5-4-3-2-1 x Strict Pullups
  • 2-4-6-8-10-12-14-16-18-20 x Bar Dips

Then for time ‘The Ghost’ Benchmark WOD 1 round short (should be 6) due to time constraints…

5 rounds for total reps

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Double Unders
  • Rest 1 Minute

Results: Pullups and Dips took longer than hoped… 20:07. Had to shorten the metcon…. 18-10-60. 15-12-37 (couldn’t restart after the first 30 DUs). 16-12-55. 15-12-60. 14-12-62. Was enough 😃!