Category Archives: EMOM

Every minute on the minute

Bodyweight EMOM, 3 Ways

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EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).

First minute (4th minute, 7th minute, etc.) –

  • 3 x Deadlifts @ Bodyweight (70kg)
  • 9 x Kettelbell Swings @ 24kg

Second minute (5th minute, 8th minute, etc.) –

  • 3 x Toes to Bar
  • 9 x Burpees

Third minute (6th minute, 9th minute, etc.) –

  • 3 x Handstand Pushups
  • 9 x Pushups

Repeat for the 6 rounds…

Results:  Made this one up on my own and it seems like it worked really well.  Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups.  Be careful and try and use more core with the burpees and less arm or your pushups will be really hard.  Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.

Lunges, Bench Press, DB Rows, Deadlifts and Situps

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A.  Every 2 minutes, for 10 minutes (5 sets):

  • 20 x  Lunges @ 20kg per hand

B. Every 3 minutes, for 15 minutes (5 sets):

  • 4-6 x Bench Press @ 70kg

C.  Three sets of the following:

  • 8 x Single-Arm DB Row @ 20kg
    8 x Weighted Situps @ 10kg
  • 8 x Deadlift @ 60kg

Results:  The format was taken from CF Invictus with some slight modifications.  Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row.   Part C took 5 minutes, but time is not very important in this one.  Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.

Only Thrusters and a mini-Fran

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Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.

Part A:  Do 5 rounds of the following:

Part B:  Then EMOM for 20 minutes do the following:

  • 5 x Thrusters @ 30kg

Part C:  Then without resting on minute 20 start the following for time:

  • 12 x Thrusters @ 30kg
  • 9 x Strict Pullups
  • 9 x Thrusters @ 30kg
  • 6 x Strict Pullups
  • 6 x Thrusters @ 30kg
  • 3 x Strict Pullups

Results:  For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc.  Part C took 3:30 or so.

HR During Parts B & C

HR During Parts B & C