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

1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs), 10′ target
3) Burpee box jump overs, 24/20″
4) 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) Rest

• 1 shuttle run = 7.62m out + 7.62m back. Don’t go off too hot on these so as not to get your achilles sore for the upcoming weeks.

Overview. Two long EMOM blocks focused on movement capacity on classic Open/Quarter-finals movements. 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
Wall balls → lighter ball only if necessary
Burpee BxJO → lower box → step over
Shuttle runs → do them, BikeErg only if cannot
DB snatches → 15/10kg (35/20lbs)
Wall walks → Seal walk for distance → Hand-release push-ups