Category Archives: EMOM

Every minute on the minute

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

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Against two minute running clocks perform 5 rounds of:

  • 5 x Bench Press @ 72kg
  • 10 x Reverse Rows

Then for time perform the following:

  • 5 x Sumo Deadlift Highpull @ 43kg
  • 15 x Dynamic Pushup
  • 45 x Double Unders

Result:  For the Metcon part –  Time 13:35 / HR max=171, ave=160.  For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps.  The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.

Modified Almond Joy

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Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy  …

Warm-up 200 Double Unders

Then for time complete:

  • EMOM – 4 Deficit Handstand Pushups
  • Spend the rest of the minute doing sit-ups until you hit 100 Sit-ups

Move directly into…

  • EMOM – 4 Renegade Rows @ 18kg per hand
  • Spend the rest of the minute doing Burpees until you reach 100 Burpees

Result: 22:48.  Great combination of strength work plus a Metcon rolled into one.  Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right.  Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly,  then for the last couple of rounds dropped to 4 reps total (2 per hand).   Was whipped by the end anyway.

Next time: Start with 18kg and keep the 4 reps per hand format.

Dips, Burpee Pullups, Sandbag Cleans

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AMRAP for 12 minutes of:

  • 12 x Sandbag Cleans @ 15kg (Medicine Ball Cleans but with a small sandbag)
  • 9 x Dips
  • 6 x Burpee/Pullups

Then EMOM for 5 minutes L-Sit Hold for 15-20 seconds

Result:  AMRAP – 4 rounds plus 24 reps; For the L-Sit I was able to do 2 x 20 seconds and 3 x 15 seconds.