EMOM until done

1) 150 Wall balls @ 9/6kg (20/14lbs)
2) 150 Lateral burpees over the box, 24/20″
3) 150 (cal) Row
4) Rest

Flow.
Rotate as normal:
Min 1 – Wall balls
Min 2 – Lateral burpees over the box
Min 3 – Row
Min 4 – Rest

Continue cycling and accumulating reps until you reach 150 on a movement. Once finished with that movement, skip it in the rotation and continue with the others. When you’re close to finishing the final movement(s), you may drop the rest minute to close it out.

Note. The burpees will take the longest to finish. This EMOM will likely be longer than you expect.

Before you start. Take a moment to estimate how many reps you think you’ll go for on each minute and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. A high(ish)-volume EMOM chipper. You’ll accumulate 150 reps/calories of one movement per minute before rotating. This is about pacing discipline, smart strategy and sustaining output on a longer piece.

Strategy. Pick a steady, repeatable cycle rate/pace for the movements at the start. On wall balls, aim for consistent sets every minute (e.g., 15-25 reps) you can repeat.. On burpees, lock into a smooth rhythm rather than racing. On the row, choose a pace you could sustain for 8-12 minutes total work time. Avoid the trap of starting off too hot then slowing down as you go.

The goal is even accumulation, not one big minute followed by survival.

Instructions. Track reps per minute to project how many rotations you’ll need. Adjust quickly if a minute drops off. Use the rest minute to track your numbers, lower breathing and reset posture, don’t waste it standing hunched over.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your minute splits consistent, or did they trend downward?
– Which movement was hardest to keep steady, and why?
– Did you time the removal of the rest minute well at the end?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Wall balls → Lighter ball
Lateral burpees over the box → lower box → Lateral burpees over a DB
Row → Air bike, BikeErg or SkiErg