EMOMHybridBenchmark20:00
Hulk Hogan
Gymnastics
Weightlifting
Solo
Workout Details
EMOM
20:00
Every 2 Minutes for 20 Minutes:
3Muscle Ups
5Power Cleans
↳ 185/135 lbs (84/61 kg)
7Burpees
Coaching Tips
Strategy
- 1Use the full 2 minutes to ensure you're pacing well, especially through power cleans and burpees.
- 2Keep muscle ups unbroken if possible; if they feel difficult, consider breaking them into sets of 1.
- 3On power cleans, focus on maintaining technique over speed; avoid dropping the weight too quickly.
- 4Pair burpees with proper breathing; take a deep breath before each one to maintain stamina.
- 5Consider resting at the top of the burpee to reset for the next set.
Safety Considerations
Technical Focus
Watch for excessive kip during muscle ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min at easy pace
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 (5 each leg) Hip Flexor Stretch(Hold each stretch for 5 seconds.)
Activation Set:
3 rounds- 3 Muscle Ups (Negative)(Focus on slow negatives.)
- 5-7 Power Cleans (empty bar)(Focus on form and technique.)
- 5 Burpees (slow)(Maintain movement quality.)
Scaling Options
Intermediate
Reduce muscle ups to assisted versions; adjust power clean weights.
- 1
muscle ups
Banded Muscle Ups or Jumping Muscle Ups
- 2
power cleans
Weight: 150/100 lbs (68/45 kg)
- 3
burpees
Scaled
Replace muscle ups with ring rows and reduce power cleans further.
- 1
muscle ups
Ring Rows
- 2
power cleans
Weight: 110/75 lbs (50/34 kg)
- 3
burpees