A1. EMOM 15 (0:40/0:20)
1) Air bike for calories
2) Single-arm DB clean and jerks, alt @ 32.5/22.5kg
3) Bar muscle-ups

– Rest 3:00 –

A2. EMOM 15 (0:40/0:20)
1) SkiErg for calories
2) DB Box step ups, 24/20″ @ 32.5/22.5kg (70/50lbs)
3) Wall-facing handstand push-ups

– Rest 3:00 –

A3. EMOM 15 (0:40/0:20)
1) Double-unders
2) Single-arm DB Devils presses @ 32.5/22.5kg (70/50lbs)
3) Rope climbs

Overview. A long mixed-conditioning session combining cyclical, DB and gymnastics work. Each 15-minute EMOM challenges sustainable output and technical consistency with high breathing demandThe goal is to hold even effort across all three sets, learning how to manage fatigue and stay efficient under long aerobic strain.
Effort. Work at 8/10 intensity, hard but repeatable. Every 40-second block should feel uncomfortable yet manageable, with clean transitions and no redline moments. You should finish each EMOM breathing heavy but capable of recovering in three minutes before the next block.
Feel. Expect increasing fatigue and high heart rate/breathing. The final EMOM will test your mental focus, stay composed and keep moving (it’d be easy to slow down).
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– Which movements felt better, which ones were more challenging?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
Air bike/SkiErg→ Other machine for calories
DB movements → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs), weight that’s heavy but you can still keep moving with.
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups or regular pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups
Double-unders → Speed rope skips → Single-unders
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups