Category Archives: EMOM

Every minute on the minute

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.

Deadlifts and Dips then a Kettlebell EMOM

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Take 7 rounds, working up to a heavy deadlift…

  • 3 x Deadlift (try and get heavier than 4RM from last time)
  • Max unbroken Weighted Dips @ 13-15kg

Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)

  • 6 x Kettlebell Swings @ 20kg
  • 6 x Kettlebell Clusters @ 20kg
  • 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
  • 6 x Kettlebell Twist @ 20kg

Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.