EMOMMetconWeightliftingGymnasticsBenchmark30:00
Thanksgiving Throwdown
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
EMOM
30:00
EMOM for 30 Minutes:
Complete 5 Rounds of Each Movement:
5Front Squats
75% Body Weight
1 minRest
5Push Press
75% Body Weight
1 minRest
5Muscle-Ups
1 minRest
30 mSled Push
200% Body Weight
1 minRest
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Break the front squats and push presses into manageable sets to avoid fatigue early in the WOD.
- 2Keep muscle-ups strict; if you feel fatigued, consider scaling the movement to maintain form.
- 3Monitor your grip during the sled push to ensure you remain efficient and avoid injury.
- 4For the air bike, aim to maintain a steady cadence instead of going all out, especially if you have a long EMOM.
- 5Use the rest periods wisely to recover and hydrate, ensuring you're ready for the next movement.
Safety Considerations
Technical Focus
Ensure proper depth in squats and maintain a stable core during pressing movements.
Recommended Warm-Up
Warm-Up:
- Rowing or Gentle Bike - 2 min easy
Mobility Work:
2 rounds- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates
- Wrist Mobility Stretch - 30 sec each side
Activation Circuit:
2 rounds- 5 Front Squats (empty bar)(Focus on form.)
- 5 Push Press (empty bar)(Practice the explosiveness.)
- 5 Pull-Ups or Ring Rows(To prepare for muscle-ups.)
Scaling Options
Intermediate
Weight reduction and modified movements.
- 1
front squats
Weight: 135/95 lbs (61/43 kg)
- 2
push press
Weight: 135/95 lbs (61/43 kg)
- 3
muscle ups
Transition to Pull-Ups + Dips
- 4
sled push
100% Body Weight on Sled
- 5
assault air bike
8 Calories instead of 10
Scaled
Significant weight reduction and simplified movements.
- 1
front squats
Weight: 95/65 lbs (43/29 kg)
- 2
push press
Weight: 95/65 lbs (43/29 kg)
- 3
muscle ups
To Ring Rows + Jump Dips
- 4
sled push
75% Body Weight on Sled
- 5
assault air bike
5 Calories instead of 10