Category Archives: EMOM

Every minute on the minute

Gymnastics Strength

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor

Then Every 2 minutes for 10 minutes

  • 2-3 x Weighted Ring Reverse Rows @ 10kg
  • 2-3 x Weighted Ring Dips @ 10kg

Then every 3 minutes for 9 minutes

  • Max Unbroken Weighted Deficit Pushups from Yoga Blocks @ 10kg

Results: For the reverse rows put feet on bench and the rings close together, then pulled them apart as I brought them to my chest… tried to simulate the muscle up transition pull as much as possible. Pushups 21-12-9.

HPC and Front Squats

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Just some Clean technique for the day trying to focus on form.

5 rounds

EMOM for 10 minutes

  • 1 x Hang Power Clean @ same weight as above
  • 2 x Front Squat

Then EMOM for 10 minutes

  • 2 x Hang Squat Clean @ same weight as above (reset feet after each rep)

Results: Used 115lbs/52kg.

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!

TGUs and Deadlifts then a KB Complex

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3 rounds of

  • 6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

Then every 2 minutes for 12 minutes with a single Kettlebell

  • 5 x Kettlebell Swings Left @ 20kg
  • 5 x Kettlebell Squat Cleans Left @ 20kg
  • 5 x Kettlebell Push Press @ 20kg
  • Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.