Wednesday 11.9.2022

*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 Echo Bike (for Calories)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Rowing or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Push-ups
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 – Echo Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Toes to Bar x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Rowing or Ski Erg x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Push-ups 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 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski