EMOM 20 (0:30/0:30)

1) (cal) Row
2) Overhead squats @ 61/43kg (135/95lbs)
3) Bar muscle-ups
4) Rest

– Rest 2:00 –

EMOM 20 (0:30/0:30)

1) (cal) Echo Bike
2) DB snatches, alt @ 32.5/22.5kg (70/50lbs)
3) Wall walks
4) Rest

Overview. Two 20-minute EMOMs with short 30-second work / rest windows. The format lets you work at high intensity while keeping good form. Part A focuses more on barbell and gymnastics under fatigue; Part B shifts toward heavier breathing and shoulder endurance. The goal is to stay consistent from start to finish.
Effort. Work around 8-8.5/10 RPE. Each 30-second window should feel like a hard, repeatable effort where you can maintain similar reps or calories across all 5 rounds of each EMOM. If your output drops early, you’ve gone too fast.
Feel. Both pieces will feel manageable early but catch up fast. Shoulders and midline fatigue in Part A; legs and breathing take over in Part B. The short work windows mean you can push, but small mistakes in pacing or movement quality will show up quickly. Aim to stay composed and keep your movement rhythm consistent from the first round to the last.
Adaptation. Improve aerobic power and repeatability in skill-based mixed work. Work on barbell and gymnastic efficiency under short rest, while building shoulder and leg endurance across varied movement patterns.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your effort stay consistent across all 5 rounds in each EMOM?
– Which movement or movement combo was the most challenging and why?
– How well did you use the 30-second rests to bring your breathing down?
– Were you able to keep movement quality high even as fatigue built?
– What one thing would you do differently next time?
Movement options.
Row/Air bike → BikeErg or SkiErg for calories
OHS → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), weight where you can keep moving for the whole 30 seconds
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups → Pull-ups → Ring rows