Thursday 9.12.2024

*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?)

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Strict Pull-ups or Bar Muscle-Ups
Rest 60 seconds
60 seconds of Box Jump Overs (or Step-Overs)
Rest 60 seconds
60 seconds of Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Abmat Sit-Ups
Rest 60 seconds
60 seconds of Bike Erg (for Calories)

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 – Strict Pull-ups or Bar Muscle-Ups x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Box Jump Overs (or Step-Overs) x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Ski Erg x 65-70% of Calories Achieved in 60 seconds
Minute 4 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Abmat Sit-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Bike Erg x 65-70% of Calories Achieved in 60 seconds

Cooldown
One or Two sets of:
Prayer Stretch (on Bench or Box) x 30-40 seconds
Half Kneeling Hip Flexor Stretch (or Couch Stretch) x 40-60 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE