EMOMHybridBenchmark
Dock Ock
Gymnastics
Weightlifting
Solo
Workout Details
EMOM
5 Rounds for Total Reps in 18 Minutes:
Every 2 Minutes, complete:
20Toes-to-Bars
Clean-and-Jerks
Round 1: 135/95 lbs
Round 2: 155/105 lbs
Round 3: 185/125 lbs
Round 4: 205/135 lbs
Round 5: 225/155 lbs
Rest 2 Minutes
Coaching Tips
Strategy
- 1Pace the Toes-to-Bars to avoid fatigue; consider breaking them into sets of 10 if needed.
- 2Focus on maintaining good form on Clean-and-Jerks, especially as weights increase throughout the rounds.
- 3Use the rest periods wisely to prepare and hydrate for the next round.
- 4Aim to find a weight for Clean-and-Jerks that you can perform 3-5 repetitions unbroken initially, then choose a weight that allows for maximum, but safe, effort.
- 5Transition smoothly between movements to maximize work output in the allotted time.
Safety Considerations
Technical Focus
Ensure proper form on both movements to avoid strain, especially during the Clean-and-Jerk.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope
Mobility Work:
- 5 each side Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 10 Cat-Cow Stretch
Activation Set:
2 rounds- 5-10 Toes-to-Bars (Knees Up)(Focus on core engagement.)
- 3-5 Light Clean-and-Jerks (empty barbell or light weight)(Emphasize good technique.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and increase rest as needed.
- 1
toes to bars
Knees-to-Elbows
- 2
clean and jerks
Reduce weight by ~20%
Weight: 110/75 lbs (/ kg)
Scaled
Reduce weight by approximately 40% and modify movements as necessary.
- 1
toes to bars
Knees Raise or Hanging Knee Tucks
- 2
clean and jerks
Clean-and-Press
Weight: 80/55 lbs (/ kg)