EMOM 20 (0:45 work / 0:15 rest)

1) Row for calories
2) DB push presses @ 2 x 22.5/15kg (50/35lbs)
3) Double-unders
4) Burpee pull-ups
5) Rest

– Rest 5:00 –

EMOM 20 (0:45 work / 0:15 rest)

1) Shuttle runs*
2) DB snatches, alt @ 22.5/15kg (50/35lbs)
3) Wall walks
4) DB walking lunges** @ 2 x 22.5/15kg (50/35lbs)
5) Rest

• 1 shuttle run = 7.62m out + 7.62m back. Don’t go off too hot on these so as to still condition your achilles. ** You can mix in different DB walking lunge variations (from easier to harder): 1) Farmer’s, 2) front rack, 3) mixed (FR + OH), 4) overhead

DB options. 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs), the aim is to work the whole 0:45 each time on each movement.

Overview. Two long EMOM blocks focused on movement capacity on classic Open/Quarter-finals movements. We’ll stay with 4-minute work blocks. The 0:45 / 0:15 structure ensures you’ll get a chance to focus on each movement properly (but be fast in transitions so you start the next one on the minute. Don’t be late). The goal is steady output and clean execution across all 20 minutes in each block.
Effort. Work at ~8/10. Each work window should feel demanding but repeatable.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements.
Adaptation. Develops movement capacity and the ability to sustain high oxygen demand across repeated short efforts. Improves tolerance to heavy breathing, pacing control under incomplete recovery, and movement efficiency when fatigue accumulates over longer EMOMs.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs (cals, reps) consistent from early to late rounds?
– Which station caused the biggest drop in quality or pace?
– Did the short rest allow you to reset and focus, or did fatigue carry over too much?
– What pacing or movement adjustment would help you next time?
Movement options.
Row → Ski or air bike
Shuttle runs → do them, BikeErg only if cannot
Double-under → Cross-over single-unders → Speed rope skips
DB movements → See options above, can use different weights for different movements
Wall walk → Wall walk ½ way → Seal walk for distance