Today our WOD is an EMOM. There are lots of different ways to construct workouts and we wanted to shed some light on why we choose EMOMs as the structure (as opposed to just doing the movements back to back with rest ‘as needed’). Here’s a bit of background on the good ‘ol EMOM!
What is it?EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.
What are the benefits?-Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. If you take 20 seconds to perform the lifts the first minute and 30 seconds the second minute, you are likely taking more time between reps or are showing fatigue. And for the doubles, if you accumulate reps per :30 seconds you can tell that you’ve fallen off pace. This isn’t a BAD thing, but rather a great awareness tool.
-Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.
-Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? What could you do better?
For the doubles you SHOULD HAVE SOME rest (we don’t want you to struggle with doubles for the full minute) and with the Squat Clean you should have more than that (or about the same if you are proficient in doubles). Use that time to reflect on your reps because luckily EMOMs allow you to redo the work at the start of the new minute!
Front Squats 3/3/3/3/3
(same weight across)
12 minute EMOM
Odd: 3 Squat Cleans
Even: 40 Double Unders
Score = weight used on the cleans
Coach’s Tip: Choose a Squat Clean weight that is challenging, but something you can do for 18 reps. The doubles will leave you fatigued (especially if it is a weakness) so you will be more and more tired and winded approaching the barbell as the minutes tick on…
Just another awesome weekend at the Cove…