EMOM 32

1) 8-12 SB squats
2) 4-8 Ring muscle-ups
3) 15-25 GHD sit-ups / Weighted Sit-Ups
4) Rest
5) 4-8 Single arm DB Devil’s presses, alt
6) 2-4 Rope climbs
7) 2-4 Handstand walks,7.62m OR HSW ramp
8) Rest

Weights.
SB squats → 68/45kg, lighter if needed, see other options in session notes
Single arm DB Devil’s presses → 32.5/22.5kg, 27.5/20kg, 22.5/15kg

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats.

Adaptation. Improve your movement-specific work capacity. Improve durability.

Feel. EMOM should be a challenging grind where you can still keep moving (RPE 7-8.5/10). Aim to maintain your repetitions throughout.
Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SB squats → Dual KB front squat @ 2 x 32/24kg or 24/16kg or 16/12kg → Front squat @ 83/61kg
Ring muscle up → Bar muscle ups → Chest-to-bar pull ups or pull ups (5-20)
Rope climb → Pull to standing from the floor (4-8)
HSW → 4-8 Wall walks
GHD sit-ups → GHD sit-up to parallel