EMOMMetconBenchmark20:00
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Monostructural
Gymnastics
Solo
Workout Details
EMOM
20:00
EMOM 20 Minutes:
100 ftSled Push
↳ 90/50 lbs (41/23 kg)
Burpee
with remaining time each minute
Coaching Tips
Strategy
- 1Maintain a consistent pace for the Sled Push to conserve energy for the Burpees.
- 2Plan for the number of Burpees you can confidently achieve within the minute based on your pushing speed.
- 3Micro-rest for a few seconds on the Sled Push before transitioning to Burpees if needed.
- 4Focus on keeping a steady breathing rhythm during the Burpees to reduce fatigue.
Safety Considerations
Technical Focus
Ensure proper body alignment and pushing technique to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2-3 min(Light to moderate intensity to prepare body.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10-15 Shoulder Dislocates - 30 sec(Use a band or stick to increase shoulder mobility.)
- 5 per side Thoracic Spine Rotation - 30 sec(Enhance upper body mobility.)
Activation:
2 rounds- 30 feet Sled Push (Light Weight) - 1-2 min(Familiarize with form.)
- 5-8 Burpees (Light) - 1-2 min(Focus on mechanics and speed.)
Scaling Options
Intermediate
Reduce sled weight by ~20% and allow for more time on Burpees.
- 1
sled push
Reduce weight on Sled Push
Weight: 72/40 lbs (32.7/18.1 kg)
- 2
burpee
Use step-back instead of jump-back for Burpees
Scaled
Reduce sled weight by ~40% and allow for time modifications on Burpees.
- 1
sled push
Further reduce weight on Sled Push
Weight: 54/30 lbs (24.5/13.6 kg)
- 2
burpee
Perform Knee Push-ups instead of full Burpees for scaling.