Category Archives: EMOM

Every minute on the minute

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).

Clean Complex then Heavy Clusters

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Every 4 minutes for 20 minutes (5 rounds), increasing weight per round do 3 sets of:

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Squat Clean
  • 1 x Strict Press
  • 1 x Push Press

Try and complete the whole complex without putting the weight down. Increase weight per round.

Rest, then continue with ending weight from last round and continuing to increase weight, every 4 minutes for 16  minutes:

  • 1.1.1 x Cluster (pause and reset between singles)
  • 3 x Weighted Pullups @ 30lbs

Results:  For the Clean Complex 65/75/80/95/100lbs.  For the Clusters 105/115/125/130lbs.

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

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EMOM for 14 minutes do

  • Even Minute – 5 x L-Sit Pullups
  • Odd Minute – 5 x Strict Dumbbell Press @ 16kg per Hand

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.

 

Run, Double Unders, Push Press and Squat Cleans

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Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-).  For max reps at each station do 3 rounds of:

  • Minute 0:00 to 2:00 – Run 400m then Double Unders
  • Minute 2:00 to 3:00 – Dumbbell Push Press @ 12kg per hand
  • Minute 3:00 to 4:00 – Pullups
  • Minute 4:00 to 5:00 – Dumbbell Hanging Squat Clean @ 12kg per hand

Rest 5 minutes between rounds.

Results:  70/90/100 reps.  In round one took too long to walk inside, so did not have time to do any double unders.   Rounds two and three are approximate since I lost track of counting a couple of times.  Could have gone heavier with the dumbbells but still was hard.