Work Out

May 3, 2016

By Vignesh Purushothaman


Tuesday May 3rd WOD
EMOM for 12 mins:
Odd: 3 Push Jerks
Even: 5 Front Squats
*use same bar for both movements*

*****Why ‘On The Minute’ EMOM WODs Should Be Part Of Your Training*****

What are EMOMs?
EMOM stands for Every Minute On the Minute and the depending on the movement, combination of movements and length, can be either active recovery or a challenging test of endurance. In an EMOM workout, you perform the required movements at the start of the minute and then rest for the remainder. They often look simple, but can be one of the most valuable additions to your training program.

What are the benefits of EMOM training?
Designed to help you drill good technique under pressure, EMOM workouts are also an ideal opportunity to focus on intensity, high quality movement and regulating your breathing. With a solid ratio of work to rest, EMOMs allow you to hit the workout with one of the keys to success in CrossFit – intensity! When tackling an EMOM, focus on intensity, efficiency and consistency of movement. The harder you go, the more time you’ll have to rest before the next round.

Step up your mental game
EMOM WODs are also great for developing your mental game. There’s not a lot that’s fun about knowing you’ll be deep in the struggle for the next 30 or 40 minutes, but as any experienced CrossFitter knows, it’s more likely that you’ll give up mentally before your body is really ready to quit.

Turn it into a learning experience
Awareness is key to doing well here. In regular workouts, going out too hard at the start can mean perishing later on. Practice hitting 15 wall balls on the minute for 15 minutes, with no more than a few seconds difference between sets. This will give you an insight into how to breathe and recover, and how quickly you need to move.

(thanks to “The WOD Life” for this article


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
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