EMOMMetconBenchmark23:00
Ides of March
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
EMOM
23:00
EMOM for 23 Minutes:
Part A:
10Bench Press
↳ 185/95 lbs (84/43 kg)
Part B:
10Front Squat
↳ 185/95 lbs (84/43 kg)
Part C:
10Pull-Up
Part D:
10 calAssault Air Bike
Rest 1 minute after finishing each part.
Coaching Tips
Strategy
- 1Aim for steady pacing throughout the EMOM; don't go too fast on the first few rounds to ensure you can maintain intensity.
- 2Consider breaking up the bench presses and front squats if you start to fatigue; for instance, do sets of 5 instead of 10 for upper body movements to avoid failure.
- 3Transition swiftly between movements to maximize your working time; setup your equipment logically to minimize downtime.
- 4On the pull-ups, focus on keeping your core engaged to help with the pull-up motion.
- 5For the Assault Air Bike, start at a moderate pace before increasing intensity in the last 30 seconds of each minute.
Safety Considerations
Technical Focus
Maintain proper form during pressing and squatting to avoid shoulder and lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace)
Mobility Work:
- 5 per side Shoulder Stretch
- 5 per side Hip Flexor Stretch
- 5 per side Overhead Triceps Stretch
Activation Circuit:
2 rounds- 5-10 Push-Ups(Focus on form.)
- 10 Air Squats(Keep weight in heels.)
- 10 Band Pull-Aparts(Engage your back.)
Scaling Options
Intermediate
Reduce weight by ~20% for bench press and front squat.
- 1
bench press
Keep basic movement.
Weight: 148/76 lbs (67/34 kg)
- 2
front squat
Keep basic movement.
Weight: 148/76 lbs (67/34 kg)
- 3
pull up
Add band support if needed.
- 4
assault air bike
Same calorie target.
Scaled
Reduce weight by ~40% for bench press and front squat.
- 1
bench press
Keep basic movement.
Weight: 111/57 lbs (50/26 kg)
- 2
front squat
Keep basic movement.
Weight: 111/57 lbs (50/26 kg)
- 3
pull up
Use banded pull-ups or ring rows.
- 4
assault air bike
Same calorie target.