EMOM 15 (0:40/0:20)

1) (cal) Air bike
2) DB Box step overs, 20″ @ 32.5/22.5kg (70/50lbs)
3) Rope climbs

– Rest 3:00 –

EMOM 15 (0:40/0:20)

1) (cal) Row
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs), 25’/7.62m segments
3) Handstand walk, 7.62m segments

– Rest 3:00 –

EMOM 15 (0:40/0:20)
1) Shuttle runs*
2) DB snatches, alt @ 32.5/22.5kg (70/50lbs)
3) Box jump/step down, 30/24″

• 1 shuttle run = (7.62m out + 7.62m back)

Overview. Three 15-minute EMOMs with different combinations of cyclical work, DB, and gymnastics. Each piece builds on the previous. The focus is on staying composed and consistent through all rounds, not on sprinting any single station.
Effort. Aim for a controlled 8/10 effort across all EMOMs. The 40s work windows should feel demanding but repeatable, with short 20s rests allowing just enough recovery to maintain quality. Don’t chase maximal output; the goal is steady, sustainable work and clean execution.
Feel. Expect steady breathing throughout and a progressive build in fatigue.
Adaptation. Develop aerobic capacity and movement repeatability. Build local muscular endurance in legs, shoulders, and grip while improving pacing and efficiency in high-skill movements.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your work intervals consistent across rounds, or did output drop?
– Which EMOM was the most challenging?
– How well did you manage the rests between movements (for recovery)?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Air bike/Row/Shuttles → Other machine for calories
DB weight → Can adjust for individual EMOMs, 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), this is intended as moderate heavy weight
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Handstand walk → Seal walk
Box jump overs → Reduce box height → Box step overs