EMOM 8

Odd : 3+3 DB Hang Squat Clean, AHAP
Even : 10 Push-Ups

score : Heaviest weight of DB Clean

EMOM 20 min

1) Double unders
2) toes to bar
3) Pistols
4) rest

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Goal & Intensity:
- Improve skill, control, and endurance in bodyweight movements.
- Execution: Rotate every minute between double-unders, toes to bar, and pistols, with the fourth minute as rest.
- Progress: Choose a rep range that matches your level – focus on quality movement.
- Tip: New clients should prioritise technique over volume, while advanced folks should aim for bigger, calm, and controlled sets.
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RPE: advanced clients 8, newer clients 6
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Example:
Advanced: 40-50 double unders, 15 toes to bar, 16 pistols
Average: 30 double unders/practice, 10 toes to bar, 12 pistols
Beginner: practice, 6 heels over hips, 8 pistols

Metcon (distance)

Bike 20min for distance

Rest 5min

Row 20min for distance

Accessory:

EMOM for 10 min:
ODD: 5-8 Windmills, Left
EVEN: 5-8 Windmills, Right

Negative Pull-Ups

5 Sets Of 3

Tempo 3-5 seconds down.

Go Every 2:30

Front squat 4x2 AHAP

-rest 2 min between

Kipping chest to bar
EMOM 8 min
3-6 reps
- pick reps from range to reflect RPE 6-7.
- focus on quality not quantity.

Find a heavy cluster single in 20min

8 x E90SEC
3 hang clean
- challenging weights

7 x (1+1+1) 3-position power clean
- hips - above knee - floor

Find your sumo deadlift 4 RM of the day