Category Archives: EMOM

Every minute on the minute

Kettlebell Carries and Back Squats

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Every 2 minutes, for 16 minutes (8 sets) do Back Squats

  • Set 1 – 5 reps @ 70-74% of 1-RM
  • Set 2 – 5 reps @ 75-79%
  • Set 3 – 3 reps @ 80-84%
  • Set 4 – 2 reps @ 85-89%
  • Set 5 – 2 reps @ 90-94%
  • Sets 6-8 – 1 rep @ 95+%

3 rounds

  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Left
  • 50ft/15m Bottoms Up Kettlebell Carry @ 14kg Right
  • 50ft/15m Farmer Carry @ 32kg Left
  • 50ft/15m Farmer Carry @ 32kg Right

Results: Back Squat 165-185-195-205-215-225-230-235lbs.

Pullups and Dips then Cleans and Presses

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3 sets of

  • 3 x Alternating Single Leg Seated Pike Lift (R+L=1rep)
  • 3 x Seated Pike Lift
  • Repeat for 3 rounds

5 rounds of

  • 3-5 x Ring L-Sit Pullups (started sitting on floor)
  • Rest 30 seconds
  • 6-8 x Ring Dips
  • Rest 90 seconds

Then scaled version of the Mayhem Classic Event 3.

For total reps take 5 minutes to complete

  • 30 x Clean and Jerk/Press @ 95lbs

If all 30 reps were completed in the 5 minutes, rest and change weights until the 5 minutes are complete, then take another 5 minutes to complete

  • 30 x Clean and Press/Jerk @ 135lbs

If all 30 reps were completed in the 5 minutes, rest until the 5 minutes are complete, then take another 5 minutes to complete

  • Max Reps Clean and Jerk/Press @ 155lbs

Clean can be a power clean or squat clean.

Results: Metcon 38 reps. Finished the first round with about 1 minute to spare.

Core Work, then Bench Press

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Then EMOM for 8 minutes (4 rounds) alternate through

  • Station 1 – 5 x Hanging Leg Lifts to L-Sit (hold 1-2 seconds at top)
  • Station 2 – 10 x Russian Twist @ 12kg
  • Station 3 – 5 x Barbell Glute Bridges @ 110lbs

Then inspired by a Bench Press WOD from CF Invuctus on May 19, 2020.

Every 2 minutes, for 10 minutes (5 sets) of Bench Press

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 87%
  • Set 5 – 1 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets) of Bench Press

  • Set 6 – 1 rep @ 95%
  • Set 7 – 5 reps @ 70-75%

Results: Bench Press 160-175-195-205-210-215-160lbs.

Presses then Row, KBS and Pushups

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Inspired by the CF Invictus WOD from June 11, 2020.

EMOM for 6 minutes

  • Odd Minute: 45 second Handstand Hold
  • Even Minute: Max Unbroken Strict Pullups

Then every 2 minutes for 8 minutes

  • 3-4 x Strict Press

Then every 2 minutes for 8 minutes

  • 3-4 x Push Press

Then for times, every 6 minutes for 18 minutes (3 rounds)

  • Row 500m
  • 50 x Kettlebell Swings @ 24kg
  • 25 x Pushups

Results: Pullups 10-5-5. Strict Press 95-115-125-135, Push Press 135-140-145-150lbs. Metcons – 4:16 (2:03 row), 4:32 (2:06 row), 5:02 (2:08 row).

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.