EMOM 40
– 6-10 Chest to Bar Pull Ups
– 5 Shuttle Runs
– 6 – 10 Strict Ring Dips
– 40 – 60 Double Unders
Program Notes:
These 40 minute EMOM’s are dual purpose endurance peices and technical proficency work with gymnastics while fatigued. We can also build a lot of volume on a strength move like the strict dip. Today we use chest to bars
Shuttle Runs, Strict Dips and Double Unders. Selct a rep count within the listed ranges that allows for perfect form throughout. More is not better if your reps are sloppy.
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+: Ring Muscle Ups: manageable Set, Hand Stand Push Ups in place of Ring Dips
Intermediate: Same as RX: be smart on rep count
Scaled: Jumping Pull Ups, HR Push Ups in place of dips, 20 push ups are a prerequisite to dips so keep working on push ups until proficiency is reached
Beginner: Ring Rows or inverted rows, HR Knee to Plank Push Ups, take breaks as needed
Longevity: Strict Pull ups or Banded Strict chest to bar or if capable strict muscle ups, strict dips on matador or if performing strict muscle ups perform z presses as the second movement