EMOM 24
– 50 Double Unders
– 8-12 HSPU
– 7 Shuttle Runs
– 4 Wall Walks
Program Notes:
We’ve got a 24 minute emom today utilizing some overhead moves and conditioning
pieces. EMOMs are great for developing work capacity in longer pieces and can also
be a great way to develop work capacity with technical moves because of the steady tempo
of the work.
Nothing that is thrown at you 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:
RX+: 60 Double Unders, Strict HSPU, Handstand Walks 50Ft
Intermediate: Same as RX
Scaled: DB Z Presses
Beginner: Scale the work by movement and volume per the individual to spend no more than :40 working EMOM.