Category Archives: EMOM

Every minute on the minute

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Cleans and Dips then Deadlifts

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I took the first part from CF Invictus.  The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4.  This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps.  Increase weights per set.

Every 4 minutes, for 20 minutes (5 sets) of:

  • 1.1.1.1 x Power Clean (rest 10 seconds between each single)
  • Rest 30 seconds
  • Strict Dips x max reps

Then not for time do 5 sets of desdlifts with the following reps per set

  • Set 1 – 5
  • Set 2 – 5
  • Set 3 – 5
  • Set 4 – 5
  • Set 5 – 3

Results:  Disappointed with the cleans since I only got up to 155lbs/70kg.  For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).

Core Work then Pullups and Pushups

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Every minute on the minute for 15 minutes do:

  • Minute 1 – 5 x Strict Toes to Bar
  • Minute 2 – 10 x Russian Twist @ 8kg
  • Minute 3 – 15 second L-Sit

Then every minute on the minute for 8 minutes do:

  • 5 x Strict Pullups
  • 10 x Pushups

Results:  Nice lite start after 2 weeks off to move.

Front Squats and Pullups then Burpees, Wall Balls, Toes to Bar and DUs

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Every 4 minutes for 24 minutes do Front Squats

  • 6 x 50kg/110lbs
  • 6 x 120lbs
  • 4 x 130lbs
  • 4 x 140lbs
  • 2 x 150lbs
  • 2 x 160lbs

Between each set do 3 reps weighted pullups @ 25lbs

EMOM for 24 minutes (6 sets of each)

  • min1: 30s Burpees
  • min2: 30s WBs
  • min3: 30s Toes to Bar
  • min4: 30s DUs

Results:  After so many reps lost count.   Just kept going and going…

Dips and Kettlebells followed by a Tabatta

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Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:

  • 10 x Ring Dips
  • 20 x Kettlebell Swings @ 70lbs/32kg

Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.

Results:  For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings).  For the assault bike, 43 calories.  For the DUs, 154.