EMOMMetconBenchmark06:00
Harvest
Gymnastics
Weightlifting
Solo
Workout Details
EMOM
06:00
EMOM for 6 Minutes:
4Muscle-Ups
20Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Start with controlled Muscle-Ups to prevent premature fatigue and focus on form rather than speed.
- 2Break Wall Ball Shots into smaller sets (e.g., 10+10) if needed to maintain intensity without exhaustion.
- 3Transition smoothly between movements to maximize your work time each minute.
- 4Pay attention to rhythm during the EMOM format to keep a consistent pace throughout the 6 minutes.
- 5Adjust Wall Ball weight if needed to maintain good form and speed.
Safety Considerations
Technical Focus
Ensure shoulder stability and proper alignment during Muscle-Ups.
Recommended Warm-Up
- 2 min easy Row - 2 min
Mobility for Shoulders and Hips:
- 10 Shoulder Dislocates
- 30 sec each leg Hip Flexor Stretch
- 30 sec Wall Facing Shoulder Stretch
Activation Mini-WOD:
3 rounds- 10 Band Pull-Aparts
- 10 Wall Ball Shots Light (10/6 lbs)
- 5 Muscle-Up Progressions (e.g. negatives)(Focus on controlled movement.)
Scaling Options
Intermediate
Reduce Muscle-Ups to 2 reps and Wall Ball weight to 14/10 lbs.
- 1
muscle ups
Reduce reps to 2 Muscle-Ups
- 2
wall ball shots
Reduce weight
Weight: 14/10 lbs (6.35/4.54 kg)
Scaled
Substitute Muscle-Ups with Pull-Ups and reduce Wall Ball weight to 10/6 lbs.
- 1
muscle ups
Substitute with Banded Pull-Ups or Ring Rows
- 2
wall ball shots
Reduce weight
Weight: 10/6 lbs (4.54/2.72 kg)