3 x EMOM 6 (0:45/0:15*)

1) Shuttle runs, 7.62m
2) Wall balls @ 9/6kg
3) Row for calories
4) Box jump overs, 24/20″
5) Air bike for calories
6) Single-arm Devils presses, alt @ 22.5/15kg

– Rest 3:00 between EMOMs –

• 45-sec work : 15-sec rest each minute

verview. These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across the EMOMs.
Effort. Work at an RPE of 8–9/10. You should finish each 45-second effort breathing hard but still in control, with just enough left to maintain output across all EMOMs. If your pace drops off noticeably by round 2, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 6-minutes and can be repeated with 3-minutes of rest. This means finding the right reps/calories for each minute that you can (barely) maintain through the interval (and recover in time for the next one). You should push hard to get the work done in the 45-seconds, while still being able to maintain your intensity in the next minute with only 15-seconds of rest.
Approach each minute with a pace that allows you to keep moving through the full 45-seconds.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire 45-seconds each minute?
– Could you maintain your effort for the entire session on each interval?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
Shuttle runs → Run for calories/distance
Wall balls → Lighter ball → Air squats
Air bike/Row → Any other monostructural movement
Box jump overs → Lower box → Box step overs (single DB)
Devil’s presses → 15/10kg (35/20lbs) DB, or lighter as needed so can keep moving → Burpees over rower

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

4 sets:
2 Snatches @75%
- 2min Rest btw sets

Emom12
1)12 hand release push-ups
2)2-4ww + kipping practice
3) 6 ab roll / 15 v-ups
4) 10 R-R

Lunges 3x10

40 wallball
15 pull-ups
20 deadlifts @70kg/100kg
5 wall walks
15 pull-ups
40 wallball

Complete as many reps as possible in 10 minutes of

• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Squat clean: 5 sets of three reps. Increase weight between sets.

4 rnds for time:
5 ttb
10 ring row
15 dbl DB push press

T.C.: 8'

2-3 sets, 15-20 reps each:
- Lu Raises
- Prone T Arm Rotations
- KB Arnold Presses
- Prone Angels / Swimmers
- Standing Banded Ext. Rotations