** EMOM 42 (0:40/0:20)**

1) (cal) Row
2) DB Push press @ 2 x 22.5/15kg (50/35lbs)*
3) Toes-to-rings
4) (cal) SkiErg
5) SB cleans @ 68/45kg (150/100lbs)
6) Box jump overs, 24/20”
7) Rest

• choose a weight you can keep moving with (adjust up/down as needed) Intent. Aim for consistent reps/calories each minute throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 42 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.
Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.
Feel.
Breathing stays elevated throughout, especially on the row and SkiErg. Shoulders and grip fatigue gradually from push presses, T2R, and sandbag cleans, while the box jump overs add leg fatigue. Fatigue creeps in over time rather than hitting suddenly, later rounds will test your ability to stay composed and keep moving.
Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?
Movement options.
Row/Ski → BikeErg, air/echo bike, run
DB push press → adjust DB weight as needed
Toes-to-rings → Hanging leg raises → V-ups → ab-mat sit-ups
SB cleans → These are intended as singles → Lighter SB/D-ball → Dual KB cleans (touching floor, not just hang) @ 2 x 24/16kg (53/35lbs) or adjust weight to your ability
Box jump overs→ lower box as needed