EMOMMetconBenchmark20:00
Hang In There Partner
Weightlifting
Gymnastics
Partner
Workout Details
EMOM
20:00
EMOM for 20 Minutes (Partner):
5Burpee
5 Burpees
While Partner Hangs from Pull-Up Bar
Coaching Tips
Strategy
- 1Maintain a steady pace on your thrusters to avoid fatigue and maintain form.
- 2For burpees, focus on quick transitions to maximize your workout time.
- 3Monitor your partner during hangs to ensure they're securely holding the bar and not overextending their shoulders.
- 4Consider splitting reps if your partner is struggling with the hanging position.
- 5Keep your movements efficient; aim for a smooth thruster and minimize time spent on the ground during burpees.
Safety Considerations
Technical Focus
Ensure proper bar path and shoulder alignment during the thrusters.
Recommended Warm-Up
General Warm-Up: 2-3 min
- Rowing or Light Bike - 2 min easy(Focus on warming up the shoulders and lower body.)
Mobility: 2-3 min
- 5-10 each side Shoulder Stretches(Open up shoulders for thrusters.)
- 5 each side Hip Openers(Prep hips for thruster movement.)
Activation: 3-4 min
2 rounds- 5-10 Light Thrusters(Use an empty bar or light weight.)
- 3-5 Burpees(Focus on positioning for explosive movement.)
Scaling Options
Intermediate
Reduce weight by ~20% for thrusters.
- 1
thrusters
Reduce weight by ~20%.
Weight: 76/52 lbs (34.5/23.6 kg)
- 2
burpees
Regular burpees.
- 3
hanging
Partner can hold a lower bar to reduce strain.
Scaled
Reduce weight by ~40% for thrusters.
- 1
thrusters
Reduce weight by ~40%.
Weight: 57/39 lbs (25.9/17.7 kg)
- 2
burpees
Regular burpees.
- 3
hanging
Partner can hold onto a sturdy surface instead of a bar.