A.
Every minute, on the minute, for 18 minutes (6 sets):
Station 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Station 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Station 3 – Unbroken Double-Unders x 40-60 reps (Heavy Rope if possible)
B.
Three sets, not for time, of:
60 second Goblet Squat Hold
5 High Box Step Ups each leg
5 High Box Jumps (Step Down)
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 12-15 Chest-to-Bar Pull-ups
Minute 2 – One round of “DT” (see below)
Minute 3 – 15-18/10-12 Calorie Assault Bike
“DT”
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead
D.
Three sets of:
Snatch-Grip Deadlift x 6-8 reps @ 2012
Rest 30 seconds
2 Minutes of Banded March with Weighted Anterior Loading
(hug a sandbag or D-ball)
Rest as needed
E.
Three sets of:
GHD Supine Plank x 30 seconds
Rest as needed
Dumbbell Reverse Flys x 12 reps
Rest as needed
F.
Two sets of:
Banded Face Pulls x 50 reps
Rest as needed
A. Done with negatives
B. Gob squat holds with 55#
C. Done with 10 pu / 115 and 9-6-3 / 15 row
Fun workout thanks Tino
A. Done
B. Done
C. Scaled to
12 C2B
135 in the bar
10 cal AAB
D. E. F : done
For whatever reason Invictus EMOMs kill me. 10 chest to bar, DT at 135lbs. , and the assault bike just turned into a 1:00 bike.
Did not finish DT at round 7. Finished round 8.
A. Did Pikes Pushups feet on box, have a tense neck don’t want to risk it. DU manage average 15 reps.
B. Done
C. 75lbs and it was hard to keep up. Subbed AB (it was busy) for 60 singles – don’t think I couldv’e sustained AB anyways.
D. Done, 75lbs as well and 35lbs for D-Ball.
E. Rev Flys 10lbs each
F. Done
A. Done
B.Done
C. DONE (Scaled 115 DT)
D. Done
F. Done
Changed the order a big
B. Done
C. Scaled the weight down to 75# lol such a big scale but I wanted to be able to get through all the rounds and it was still challenging for sure.
Deadlifts
A. Done – I don’t have a heavy rope though. Ohhh wellllll
Woof! Out of time for the accessory work but I want to do it so I’ll shoot for another day
Limited on time between clients and class so did
B) 24 inch plus 20kg plate for step ups and box jumps
C) 4 Rounds – Banded Strict Chest to bar for technique & 50kg barbell for DT
D) Snatch grip DL @ 50kg and did 60m DBALL march @ 30kg DBALL
A- done hspu’s 10, 8 , finished the rest with 6
B- done
C- completed five rounds , the 6th round I went way over time with DT so I called it there !
After this I think my DT will be sub 4 mins
D- 100kg and green band around my thighs and the rig wit 24 kg kB
E-no GHD SO i sub in a Chinese plank
F- done
Is there any way to get Friday’s work? I’ll be traveling that day and want to get it in tomorrow and rest Friday instead.
Signing up for SugarWOD gives you access to the full week on Sunday. A. Three sets of: 20/15 Calorie Row or Bike Erg 15/10 Calorie Assault Bike or Ski-Erg 100-Foot Double Dumbbell Overhead Carry (50-70/35-50 lbs) Rest 90 seconds Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. B. Every minute, on the minute, for 10 minutes: Jerk x 2 reps @ 70-85% Mark your feet and set your goal to be perfect with your footwork and mechanics… Read more »
Oh awesome. Thank you
A) Done- 10sHSPu, 35-45s per round, 50 UB heavy DU
B) done
C) at a globo gym for next few months so getting creative with metcons, but luckily have a bike! 1) 10 strict pull ups 2) DB DT (50lb DBs) 3) 13-15cal bike this was brutal
D) Snatch DL @205, no access to rig for banded March, any suggestion for sub??
E) Done
F) done
Good job adjusting based on the equipment available!
If you have a band and weight belt do this!
https://youtu.be/lQLjLAL1_uY
A. Done
B. Done
C. EMOM 24min
1) 15 CTB
2) 1 Rounds of DT 60kg
3) 15 Cals Bike
4) REST
D. DOne
E. Done
F. Done
Could any athlete do the EMOM 24 RX?
We have a few in house athletes that hit between all the rep ranges ???
Hi, this is my first post here, just to let you know that this week has been brutal. I will need a good rest.
Brutally fun?!?! 🙂
Welcome to the community! Please post so we can track your progress and help where we can!
Yeah, has been fun.
Thanks, Tino
A. Done 8/:30 hang/60 DU
B. Done 70#
C. 12 C2B/Half DT/10 cals. Tried going Rx and failed in the first round.
D. Done 155/105 bag
E. Done 25# DB flys
F. Done
That escalated fast on the emom ?
A. Done. Used the heavy rope every other set
B. Done
C. 10 pull-ups. Working on getting butterfly down – DB DT 50# – 15 cal bike
D. 135 and the 30 lb med ball
E. Done
F. Done
Good stuff today. Legs needed that break
And now you get a nice full rest day tomorrow. Good job!
A) did 3 shspu no abmat yay! And 3 negatives
40 dubs /40/50/60 the rest
B) ✅
C) did 10 ctb for 4 rds 8 the other 4 it was bugging my elbow
Used 85# for DT
Did 10 cals
D) 95# for snatch deadlift was run out of time so just put some 5’s on
Used 40# ball for March
Red band for face pulls
Did supine holds but skipped reverse fly’s had to go
Good job today Elena. I hope that elbow feels better soon
Thanks! Got some body work done today feeling better already
This is the hardest day I remember.
a) done
b) Done
c) 10 c2b / 55kg DT (I almost fainted) / 10 cal assault
d) Done
e) Done
f) Done
g) I die on the floor.
You got it done! Nice work
A. Done
B.Done
C. 40kg dt, 12c2b 12 cal assault , good but in 6th Round i,m dead … and not arrived.
D.not have sand bag
E.Done
F.Done
Yesterday lunge , pain in my ass??,, 40 kg ,, 8:15
??
A. 10/30 seconds/Zeus rope 40×5 60×1 all unbroken
B. Done
C. What the hell was that!
3 rounds done RX then drop reps to 9/6/3 and this was still hard as hell. 12 c2b every round except round 6 did 10. 13/12 Cals in rounds 6 and 7 the rest were 15.
Wow.
D. Done
E. Done
F. Doing in a bit
I thought if maybe, maybe sy could do this wod rx, that would be you. Makes me feel a little bit better, that it was ridiculous for every one of us 😀 #community
Lol I appreciate your confidence!
Totally agree with above. Was looking forward to what you were going to bring to this. This was a ridiculous EMOM Rx.
Yea that was brutal! Those lunges yesterday didn’t help either couldn’t really sprint the bike like normal. All around got my ass kicked today!
I know right, lunges were definitely a factor. I prefer to stand right now because the posterior chain is a bit sore.
That’s a strong showing today dude! This one was aggressive. I maybe overestimated it but there no harm in shooting for the stars.
Nothing wrong with crying through a workout every now and then!
A. Complete(10/30/40-60)
B. Done
C. Did this at 155#; got through 2rounds then had to add a rest minute, the cals on the bike we’re eating me up(legs are still jello-y)
D. 205# snatch DL/65# sandbag
E. Done
F. Did
Yesterday’s lunges?
Oh yeah, got me good
A. Done with unbroken 8 SHSPU & bent-leg L-hang
B. Done
C. DNF ?? I started but was moving slow and getting emotional about it. DT has always been a workout that makes me press the freak out button. I did Vernon’s workout instead (the two 10:00 AMRAPs) and moved through it much more smoothly
D-F. Done
Great week so far! My body tends to respond very well to this type of volume. For me it’s always a good sign when I am excited for an active recovery day and feel it was well-earned.
Don’t be a crazy person. All you’re doing is working out 🙂
Enjoy your rest day!