Category Archives: EMOM

Every minute on the minute

Weighted Pullups and Dips, Some Clusters and then L-Sits

By | | , , , ,
1 Comment

For total number of Pullups / Dips, do 3 rounds of:

  • 3 x Weighted Pullups @ 15kg
  • Rest 30 Seconds
  • Max Reps Pullups
  • Rest 30 Seconds
  • 3 x Weighted Dips @ 25kg
  • Rest 30 Seconds
  • Max Reps Dips

Then EMOM for 5 minutes do:

You can either do full cleans or hanging as shown in the video.  With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.

Then do 8 rounds of 15 second work / 45 second rest of L-Sits.

Results:  For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).

Front Squats then Push Press and Pull Ups

By | | , , ,
1 Comment

Not for time do 5 sets of the following, rest as needed between sets:

  • 10 x Front Squats @ 50kg

Then EMOM for as long as possible:

  • 1 x Shoulder to Overhead @ 50kg + 1 x Strict Pullup first minute
  • 2 x Shoulder to Overhead @ 50kg + 2 x Strict Pullups second minute
  • 3 x Shoulder to Overhead @ 50kg + 3 x Strict Pullups third minute
  • etc. until you cannot complete the reps in a minute…

Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups

Strict Presses and Bent Rows then Kettlebells, Reverse Rows and Push Press

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:

  • 3-5 x Strict Press
  • Rest 15 seconds
  • 5 x Dumbbell Rows @ 24kg

Then EMOM for 15 minutes do:

  • Minute 1: 10 x Reverse Rows on Parallel Bars
  • Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
  • Minute 3: 20 x Kettlebell Swings

Cashout:  200 Double Unders for time.

Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg.  Double Unders – 4:00 even.

20 Minute Chelsea

By | | , , , ,
1 Comment

Normal Chelsea is an EMOM for 30 minutes.  I had only limited time so only reduced that to 20 minutes (more like Cindy).  My goal was to get in some high volume Pullups.

So, do EMOM for 20 minutes:

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

Results:  Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more.   I think I got another 4-5 rounds in so 60-65 pullups total.