Thursday 6.1.2023

*Coach’s Notes: EMOMs

The “Every Minute” format has a lot of uses in fitness and sport, but the we are using it today to work on our recoverability, specifically in short intervals. How well can you complete 35-45 seconds of solid work, followed by 15-25 seconds of rest, over and over again?

To keep things (mostly) sustainable, and the quality of movement (hopefully) high, we are allowing YOU to determine the number of reps/calories of each movement to complete on each minute — use Part A to set a baseline for yourself, then base Part B off of that.

Bonus: If 60 seconds of unbroken Wall Balls is easy for you, consider bumping up to a heavier ball (30/20 lb, perhaps?)

If you don’t have Double-Unders yet, consider subbing these with Singles, Lateral Hops, or Calories on the Air Runner.

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Bike Erg (for Calories)
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches
Rest 60 seconds
60 seconds of Push-ups
Rest 60 seconds
60 seconds of Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Double-Unders

Rest 3-5 minutes (using this time to calculate your reps for Part B), then....

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bike Erg x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Alternating Dumbbell Snatches x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Push-ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Ski Erg x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Double-Unders x 65-70% of Reps Achieved in 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Row
20/15 Calorie Ski Erg
20/15 Calorie Bike Erg