Category Archives: EMOM

Every minute on the minute

Deadlifts, Pushups, Lunges and OH Press

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Looks like an interesting workout from CF Invictus …

Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.

  • Station 1 – 6 – 8 x Deadlift
  • Station 2 – Max Pushups in 60 seconds
  • Station 3 – 20 x Alternating Reverse Lunge (total) with Kettlebell in Goblet Hold
  • Station 4 – 6 – 8 x Dumbbell Overhead Press

For station 1 and 4, increase weights each round if you can do all 8 reps

Results: 1.  135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong)  2. 43/33/32/31/28 reps  4.  14/16/18/18/18kg  Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

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EMOM for 10 minutes

  • 1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

  • 60 seconds Sandbag Thrusters
  • 60 seconds rest
  • 60 seconds Power Cleans @ 110lbs/50kg
  • 60 seconds rest
  • 60 seconds Kettlebell Swings
  • 60 seconds rest
  • 60 seconds Burpees
  • 60 seconds rest

Results: Deadlifts were a bit too easy.  Should have probably gone with 265lbs/120kg (next time).  For the metcon 95/85/77 reps.

Pullups, HSPU and Toes to Bar

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Reusing a format from an old Atomic Crossfit workout.

EMOM for max reps do 4 different ladders increasing by 2 reps per round…

Start with a Strict Pullup ladder beginning at 2 reps

  • 2-4-6-8 and so on until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps

  • 2-4-6-8 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Strict Toes to Bar  ladder beginning at 4 reps

  • 4-6-8-10 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Goblet Squat @ 24kg  ladder beginning at 6 reps

  • 6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results: Pullups 2,4,6,8,8=28  HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72