Category Archives: EMOM

Every minute on the minute

Gymnastics and some Double Unders

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3 sets of

Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)

  • 50 x Double Unders
  • 8-10-12-14… x Toes to Bar (add two reps per round)

Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)

  • 3 x Double Leg Pike Lift over a Dumbbell (Over and Back is one Rep)
  • 3 x Single Leg Pike Lift (R+L=1 rep)
  • Repeat for 3 rounds

Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).

Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

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

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.

Pullups and Pushups Complexes then Deadlifts and Burpees

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4 sets of the following Complex

  • 5 x Pushup
  • 3 x Archer Pushup per Side
  • 3 x Single Hand Raised Pushups per Side
  • Rest 20 seconds
  • 2 x Strict Supinated Pullups with Shoulder Width Grip
  • 2 x Strict Supinated Pullups with Narrow Width Grip
  • 2 x Strict Pronated Group Pullups with Shoulder Width Grip
  • Rest 2 minutes

EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)

  • 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
  • etc.

Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).

Overhead Squats

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3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then take 15 minutes and work on Snatch Balance. Increase weight if possible.

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 75lbs
  • Set 2 – 3 x Overhead Squat @ 85lbs
  • Set 3 – 2 x Overhead Squat @ 95lbs
  • Set 4 – 1 x Overhead Squat @ 85lbs
  • Set 5 – 1 x Overhead Squat @ 95lbs
  • Set 6 – 1 x Overhead Squat @ 100lbs

Results: Not one of the greatest session everything seemed difficult, tight, slow. OHS 75-85-95-95-100-100lbs.

V-Ups and Mountain Climbers then TRX Split Squats and Deadlifts then Row, KB Swings and DUs

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4 sets of the following complex, rest as needed between sets

  • 8 x Alternating Single Leg V-Up (4 per leg)
  • 8 x Mountain Climber (L+R = 1 Rep)
  • Repeat for 2 rounds

Then 4 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Split Squats with 30lbs sandbag on shoulder

Then 2 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Single Leg Deadlift with 24kg Kettlebell

Then 6 rounds for total reps/calories, set EMOM timer for 23 minutes

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Kettle Bell Swings @ 24kg
  • 1 Minute Rest

Results: TRX Split Squats and Deadlifts were very difficult and unstable but got through them. Metcon 54-55-54-48-44-48 reps.