EMOMMetconBenchmark15:00
Half Chelsea
Gymnastics
Solo
Workout Details
EMOM
15:00
EMOM 15 Minutes:
10Pull-Up
15Push-Up
20Air Squat
If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.
Coaching Tips
Strategy
- 1Pace yourself in the first few minutes to avoid burnout; focus on maintaining consistent speed throughout the 15 minutes.
- 2Keep Pull-Ups as smooth and controlled as possible; if you're struggling, consider banded variations to maintain form.
- 3During Push-Ups, keep the elbows close to the body to avoid shoulder strain and ensure the chest touches the ground.
- 4Micro-rest during transitions between movements; try to switch gears quickly to minimize downtime.
- 5Stay mindful of your breathing; establish a rhythm that allows you to efficiently perform each movement without unnecessary fatigue.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of Pull-Ups and maintain a straight line during Push-Ups to avoid sagging hips.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Drills:
- 10 Shoulder Dislocates with Band(Focus on full range of motion.)
- Hip Flexor Stretch - 30 sec each side(Hold the position and breathe deeply.)
Activation Circuits:
2 rounds- 5 Assisted Pull-Ups(Focus on control as you lower.)
- 5 Knee Push-Ups(Ensure full range of motion.)
- 10 Air Squats(Focus on form, keeping chest up.)
Scaling Options
Intermediate
Reduce Pull-Ups and Push-Ups rep counts by approximately 20%.
- 1
pull ups
Replace 10 Pull-Ups with 8 Pull-Ups
- 2
push ups
Replace 15 Push-Ups with 12 Push-Ups
- 3
air squats
Maintain 20 Air Squats
Scaled
Reduce Pull-Ups and Push-Ups rep counts by approximately 40% and modify movements.
- 1
pull ups
Replace with 5 Banded Pull-Ups
- 2
push ups
Replace with 10 Knee Push-Ups
- 3
air squats
Maintain 20 Air Squats