General Warm Up (5-10)
:30 Row (:20 easy, :10 hard)
:30 Bike (:20 easy, :10 hard)
5 Inchworm
:30 Row (:15 easy, :15 hard)
:30 Bike (:15 easy, :15 hard)
10 Plate Ground to Overhead
:30 Row (:10 easy, :20 hard)
:30 Bike (:10 easy, :20 hard)
:30 Jump Rope
Specific Warm Up (10-22)
Chest to Bar Pullup:
5 Scap Pullups + 5 Small Kips + 5 Big Kips (2″ hitch)
3x Kip, Kip, Pullup
3-5 Chest to Bar (or option)
Wall Walk:
:15 Wallfacing HS Hold
10 Wallfacing Shoulder Taps (L+R=1)
1 Wall Walk (or option)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
RX (28-58)
EMOTM x 30
1. 15/12 Cal Row
2. 15 Chest to bar pull up
3. 15 Deadlift (185/125lb.)
4. 50 Double Unders
5. 15/12 Cal Echo Bike
6. 5 Wall Walk
*Goal is try to pick working reps/ loads/ cals that allow you to be done within :45 each round in order to sustain and transition.
Intermediate
EMOTM x 30
1. 12/9 Cal Row
2. 15 Chest to bar pull up (Banded)
3. 15 Deadlift (135/95lb.)
4. :45 double under practice
5. 12/9 Cal Echo Bike
6. 3 Wall Walk
Baseline
EMOTM x 30
1. 7/5 Cal Row
2. 10 Banded pull up or ring row
3. 12 Deadlift (75/55lb.)
4. :45 Jump rope practice (singles, doubles)
5. 7/5 Cal Echo Bike
6. 3 Inchworm (feet stationary)
We’re kicking off the week with a tough EMOM. The key is choosing calories, reps, and loads that allow you to finish each minute with some time to rest and transition to the next movement.
There is no prescribed rest today, so none of the intervals should take you to a breaking point. If you’re redlining early, it will be difficult to sustain your effort for the full 30 minutes.
The deadlift should feel moderate, but likely closer to the light side considering you’ll complete 15 reps for 5 rounds. Today is also a great opportunity to practice double unders during the odd rounds and accumulate as many single unders as possible on the even rounds.
Getting creative with scaling is often one of the best ways to improve. Just be sure to confirm your scaling choices with a coach before the workout begins.