Category Archives: EMOM

Every minute on the minute

Deadlifts and Dips then a Kettlebell EMOM

By | | , , , , ,
2 Comments

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

By | | , , , , ,
Leave a comment

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.

Overhead Press then TGUs, Wall Walks and T2B

By | | , , , , ,
1 Comment

Take 15 minutes and work up to a heavy

  • 8 x Strict Press

Then 1 round of

  • 20 x Push Press @ 70% of above weight

Then EMOM for 16 minutes rotate through the following (4 rounds of each)

  • Station 1 – 2 x Turkish Getups @ 16kg (total, one per side)
  • Station 2 – 2 x Wall Walks
  • Station 3 – 6 x Strict Toes to Bar
  • Station 4 – 8 x DB Press @ 14kg

Results: Strict Press 105lbs (65-95-105-110lbs(failed at 6 reps)). Used 75lbs for part 2.