Category Archives: EMOM

Every minute on the minute

Pullups, Deadlifts and HSPU then Death by KBS

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Today is the day of max everything…

Cash in with one round of

  • Max Unbroken Strict Pullups

Then take 5 rounds and work up to a heavy

  • 8 x Deadlift

Then 2 sets of

  • Max Unbroken Handstand Pushups
  • Rest 2 minutes between sets

Then for max reps, EMOM until you cannot complete all reps in a round…

  • Round 1 – 5 x Kettlebell Swings @ 32kg
  • Round 2 – 10 x Kettlebell Swings
  • Round 3 – 15 x KBS
  • Etc. adding 5 Kettlebell Swings per round, break as needed

Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.

Row, Pullups, Pushups and Air Squats

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Post holiday recovery… started with a long mobility session then

Cash in with

  • Row 1k

Immediately followed by, EMOM for 6 minutes

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Immediately followed by

  • Row 1k

Finisher 5 rounds of

  • 5 x Hanging Pike Leg Lifts

Results: Total time for the Rowing plus the EMOM 15:24.

Hip Thrusts and RDLs then a KB Complex

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5 rounds work up to a heavier than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 10 x Romainian Deadlifts @ 165lbs/75kg (5kg heavier than last time)

Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.

  • Station 1 – 6 x Kickstand Deadlift plus Row per Arm @ 24kg (12 reps total)
  • Station 2 – 8 x Kettelbell Swing plus Squat Swing @ 24kg
  • Station 3 – 10 x Weighted Straight Leg Situp @ 16kg

Results: Hip Thrusts 155-165-175-185-200/91kg.

Bench Press then a KB Complex

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4 rounds of

  • 3 x Bench Press @ 98% of 3RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per Hand

Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)

  • Minute 1 – 10 x KB Swings to Face Pull
  • Minute 2 – 8 x KB Palm Clean to Reverse Lunge
  • Minute 3 – 6 x KB Snatch to Press

Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.