Alternating EMOM x 5 ROUNDS
Min A: 5 Front Squats
Min B: 8-12 Strict Pull Ups
Min C: :30 Farmers Carry
Min D: REST
General Warm Up
3-5min of Easy Cardio to get nice and warm, followed by…
3 ROUNDS
5 World’s Greatest Stretch - Each Leg
5 Light Bent Over Rows (Each Arm if doing DB/KB)
10 Sit Ups
200m Jog (Or 1:00 of Jump Rope, Jumping Jacks, or Pose Pulls)
Specific Warm Up
First thing to work on is your Front Squats. Start with an empty bar (or light dumbbells) and work your way up to a weight that is VERY challenging for 5 reps. This should take at least 3 sets to find. Once you have that weight down, lock it in and move on to warming up your pull ups (or pull up modification.) After that, play around with some dumbbells/kettlebells until you find a set that you think you can hang on to for :30 without letting go, even though you would really want to!
Workout of the Day
Alternating EMOM x 5 ROUNDS
Min A: 5 Front Squats
Min B: 8-12 Strict Pull Ups
Min C: :30 Farmers Carry
Min D: REST
Workout Notes
This workout is basically a strength piece hiding inside a little MetCon wrapper. That means that the goal of the workout is to challenge yourself with the weights and reps in order to get stronger, but because of the every minute format, you will be out of breath and sweaty like a conditioning workout. Strength and conditioning, get it?
If you are new to the Alternating EMOM format: EMOM stands for Every Minute On the Minute. This means that the clock keeps running and at the top of each new minute, you’ll have a new assignment. Front Squats in the first minute, Pulling in the second minute, Carrying in the third minute, resting in the fourth minute. Repeat for a total of 5 Rounds, which will be 19 minutes.
Front Squat Modifications
It bears writing that any kind of challenging squat will do here, but the preferred method would be some sort of front-racked weight. That could be a barbell or it could be double dumbbells or a Goblet Squat. As long as it’s challenging, it’ll do! Of course, if 5 Squats is challenging to you with no weight at all, then bodyweight-only is perfect. If you are on the other side of the spectrum and you don’t have enough weight to challenge yourself for only 5 Squats, then do 5 Tempo Front Squats (:03 down) and then set your weights down and immediately do 5 Jump Squats.
Pull Up Modifications
If you cannot do 8-12 pull ups in one minute consistently, drop the rep count to something more reasonable! This would be a great day to use the assisted pull-up machine at the gym or to bust out your rings for someBodyweight Rows. If neither of those is an option for you, use any pulling motion that does. That could be Bent Over Rows, rows with cables or bands, or whatever you have available at home!
Farmer’s Carry Modifications
The main issue with the carry will be space. For those of you who don’t have enough room to walk for :30 while carrying dumbbells, march in place! Be sure to squeeze your butt hard and drive your knees up high!
Optional Accessory Work
Accumulate 2-4min in a Hollow Hold and 2-4min in an Arch Hold. Feel free to go back and forth, partitioning as you please.
Cool Down
1-2min of Samson Stretch Per Leg
1-2min in Child’s Pose
1-2min of PVC T-Spine Stretch
Kommentarer