Hey Vic City,
Do you want to increase your skill and strength while still maintaining a high intensity? Workouts where you complete a set amount of work, every minute on the minute, are the way to go. These workouts are best known as EMOMs. Top Games’ athletes like Rich Froning and Jason Khalipa have used, and continue to use these to increase their own work capacity.
Our Vic City programming has included a bunch of these in our group classes recently and the training for Monday and Tuesday gives us another challenge. EMOMs are great because they offer a slightly different training effect than your traditional AMRAP. Jason Khalipa has an Instagram account with the handle “emomoftheday” which offers exactly what is says, a new EMOM each day. These are often good if you are travelling or just have limited equipment, but still want a good dose of fitness.
The goal of EMOMs is to challenge yourself, while maintaining great form in the period you are working. EMOMs usually include a rest period as a reward that can be earned by working quickly. Since you almost always get rest, this gives us the opportunity to go a bit heavier or higher skill than we might in a longer, continuous WOD.
In the below video Jason Khalipa explains how he uses EMOMs for improving his pulling ability. If you need to work on your pull-ups, think about giving it a shot before or after your class.
Training Monday – Tuesday
Warm-up: Partner row and wallball - row 1k together, doing fast switches every 100m. Start slow and build as you go through. Then perform 60 wallballs per partnership, switching every 10 reps.
Skill: review power clean and push press tech
This is a rotating EMOM so you will switch exercises every minute. Warm up well so you find a weight that you can handle for the full 6 rounds of the wod!
Rx: Rotate EMOM between the following exercises for 6 full rounds:
First minute: 3 push press
Second minute: 2 power cleans then 4 front squats
Third minute: 6 bar hop burpees
TG: Scale movements and weights as needed