EMOM 28
– 7 Bar Facing Burpees
– 11 STOH 95/65
– 14/11 Cal Bike
– 7 Toes to Bar
Program Notes:
We’ve got a 28 minute emom today utilizing 2 heart rate moves, 1 barbell move and 1 dynamic gymnastic movement.
Your time domain has increased from last week by 1 round. (4 mins)
This steady increase overtime is aimed at improving your endurance no matter what moves are thrown at you during that time.
Like last week, no working set in the minure should take more than :45 and that is on the long end. So if you are finding
that any of the elements are consistently at :45 or more then a scale is needed either by reps or movement.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 115/75, 11 Toes to Bar
Intermediate: Same as RX
Scaled: 75/55, Hanging Knee raises
Beginner: Scale the work by movement and volume per the individual to spend no more than :40 working EMOM.