Category Archives: EMOM

Every minute on the minute

Core Work with Weighted Pullups and Dips

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3 rounds of

  • 10 x Stir the Pot (each direction)
  • 3 x Windmills @ 8kg per Side

Every 2 minutes for 8 minutes (4 rounds)

  • 5 x Weighted Pullup @ 13kg
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 8 minutes (4 rounds)

  • 8 x Weighted Dips @ 13kg
  • 10 x Russian Twist @ 14kg

Then 3 rounds of

  • 15 second Tuck Front Lever
  • 30 second Handstand Hold

Results:

Deficit Split Squats then DUs, Clusters and Burpees

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3 round of

  • 10 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 10 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then cash in

  • 100 x Double Unders

EMOM for 12 minutes

  • 6 x Kettlebell Clusters @ 14kg
  • 3 x Burpees

Cash Out

  • 100 x Double Unders

Results: Metcon 14:45.

Strict Press then Squat Cleans, OHP and Rows

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4 rounds increasing weight each round if possible

  • 10 x Strict Press

Inspired by Joeller Blades’ Instagram post on August 22…

EMOM for 8 minutes with single Kettlebell, complete all reps with KB on one side in one minute, then switch to the other for the next minute (4 rounds per side).

  • 4 x Squat Cleans @ 20kg
  • 5 x Overhead Press @ 20kg
  • 6 x Bent Rows @ 20kg
  • Rest 30 seconds, repeat on other side

Results: Strict Press… 30-34-36-39-43kg.

Power Cleans and Kettlebells

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Every 2 minutes for 10 minutes

  • 1 x High Hang Power Clean @ 65% of 2RM
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then, taken from a routine posted by Kettlebell88 pon Instagram, every 2 minutes for 12 minutes, alternate 5 sets of the following complex on each arm. Do all 5 sets on one arm, rest until the end of the 2 minutes, then do the other arm. Total of 3 rounds per arm.

  • 1 x Single Arm Kettlebell Swing @ 20kg
  • 1 x Single Kettlebell High Pull
  • 1 x Single Kettlebell Snatch
  • 2 x Overhead Reverse Lunges (1 per leg)

Results: Used 45kg/100lbs for the Clean complex. Kettlebell Complexes worked nice… took about 1 minute to do all 5 sets, then one minute rest before switching to the other arm. Neither part was terribly hard so feel free to increase weight or reps as desired 😀

Strict Press them Bench Press, Situps and Halos

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Taken from the latest RepWerks Overhead Press cycle.

5 rounds increasing weight each round if possible

  • 10 x Strict Press

Then every 3 minutes for 15 minutes

  • 10 x Bench Press @ 115lbs
  • 10 x Straight Leg Weighted Situps @ 14kg (with arms extended overhead)
  • 10 x Halos (cw plus ccw = 1 rep) @ 14kg

Results: Strict Press… 30-34-36-39-39kg.