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Workout of the Day

FITNESS
A. EMOM 10:
1st: 10-30s FLR/support on rings/support in bottom of ring dip or bar dip
2nd: 30s anti-rotational front plank – slowly switch arms throughout
Training notes:
•Pick isometric holds that are challenging but sustainable for you for the first part of the EMOM
Anti-rotational front plank

B. EMOM 16:
1st: 30s single-arm DB hang clean & jerks, right (50/35)
2nd: 30s assault bike/row
3rd: 30s single-arm DB hang clean & jerks, right (50/35)
4th: 30s assault bike/row
Training notes:
•Cycle time should be fast for single-arm clean & jerks – adjust weight accordingly
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

PERFORMANCE
A. EMOM 10:
1st: 1 strict ring muscle-up + 1 strict ring dip + 2 kipping ring muscle-ups
2nd: 30s handstand hold with alternating shoulder taps – no walking
Training notes:
•If you don’t have ring muscle-ups, work on transition drills for 30s – jumping muscle-ups, banded drills, box drills, etc.
•Many people can walk on their hands who struggle to hold a static handstand. Work on good control in that position!

B. EMOM 16:
1st: 30s single-arm DB hang clean & jerks, right (50/35)
2nd: 30s assault bike/row
3rd: 30s single-arm DB hang clean & jerks, right (50/35)
4th: 30s assault bike/row
Training notes:
•Cycle time should be fast for single-arm clean & jerks – adjust weight accordingly
•Push the pace on the bike and the row, but make sure that your output is sustainable across rounds.
Record reps completed across the EMOM – and record splits for each exercise in training notes.

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