Category Archives: Format

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

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A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Cleans and Front Squats, then Wallballs and Toes to Bar

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A.  Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.

B. Power Cleans. Return the bar to the floor after every rep.

  • 5 x @ 30Kg
  • 5 x @ 40Kg
  • 5 x @ 50Kg
  • 3 x @ 60Kg
  • 3 x @ 70Kg
  • 2 x @ 70Kg
  • 1 x @ 70Kg

C. Then 21-15-9 of:

  • Wallballs
  • Toes to Bar

Results:  Part C: 5:31.

Split Squats, Man Makers, Reverse Rows and V-Ups

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Not for time, Split Squats in the following scheme:

  • 5 x @ 30Kg (per leg, total of 10 reps)
  • 5 x @ 40Kg
  • 3 x @ 50kg
  • 3 x @ 50Kg
  • 3 x @ 50Kg

Then immediately after the last set do 21 Front Squats @ 30Kg

Rest as needed and then do AMRAP in 12 minutes of:

  • 10 x Man Makers @ 12Kg
  • 10 x Reverse Rows
  • 10 x V-Ups

Results:  For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).

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.