Pressing complex + tough EMOM

EMOM

Strength

A strength piece EMOM to start with strict, push presses and jerks then a hard EMOM with various different exercises building to a max minute on the last minute.

Reminders:

Be honest about the 3 different overhead movements. Make the strict 'strict' the push press with no knee re bend and the jerk can be split or power.
Pick the right calories on both the assault bike and ski.
Cap every minute other than the max minute at 0:50 seconds. On the max minute you are going as hard as possible.
Try and move smooth and efficient on all the non cardio movements.

Exercise Guide

EMOM 10

Complete 1 Barbell complex:

2 Strict press + 2 Push press + 2 Push/split jerk @ building through the 10 minutes

‍

5 min rest to set up for part 2

‍

EMOM 15

15/12 - cal assault bike
10 - Single arm DB hang clean + jerk @22.5/15kg
15 - AKBS @28/20kg
MAX AMRAP Burpee TTB
rest

‍

2 min rest before starting part 3

‍

EMOM 15

15/12/9 cal ski
12 Single arm alt DB snatch 6/6 @22.5/15kg
10/6 chest to ring pull ups
MAX AMRAP burpee box jump overs @24/20"
rest

‍

How to's

Exercise Guide

Standing Barbell strict press

Taking the barbell with your clean grip (shoulder width) keeping the bar resting on your shoulders whilst keeping the bar in your full grip. Lock out your knees so you cant dip and brace your core. Press the barbell overhead just with your arms and try not to bend at your back too much. Fully locking out your elbows for 1 rep completed.

Push Press

Push Jerk

Single arm hang clean + jerk

Dumbell in 1 hand hinge down keeping the back straight, dumbell between your legs using your legs and hips jump the weight up to the front rack position on your shoulder. Stand up dip and push jerk the dumbell above your head in 1 motion and lock the elbow out for 1 rep completed.

AKBS

American Kettlebell Swings. Taking the kettlebell in 2 hands pulling it between your legs and hinging your hips back you will extend at the hips and swing the kettlebell up towards you chest, you will then pull the kettlebell up towards your head turning the head of the KB upwards and extending above your head to full lockout for 1 rep completed.

Burpee TTB

Complete a chest to floor burpee, jump out of the bar, jump up to the gymnastic bar and complete a TTB you can do these strict or using a kip.

Single arm DB snatch

Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.

Chest to ring

Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.

Burpee box jump overs

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

Close Guide

Dashboard Sign Up

To view the app, please open on mobile

Desktop version coming soon