EMOM MONDAYS

WORKOUT OF THE DAY

BEYOND RXD

3 Front Squats @ 60% 1RM
3 Power Clean @ Same load
EMOM 3min
4 Front Squats
4 Power Cleans
EMOM 3min
5 Front Squats
5 Power Clean
EMOM as long as possible

RXD

3 Front Squats @ 50% 1RM
3 Power Clean @ Same load
EMOM 3min
4 Front Squats
4 Power Cleans
EMOM 3min
5 Front Squats
5 Power Clean
EMOM as long as possible

FITNESS

3 Front Squats
3 Power Clean
EMOM 3min
4 Front Squats
4 Power Cleans
EMOM 3min
5 Front Squats
5 Power Clean
EMOM as long as possible

SESSION PLAN

WORKOUT BRIEF  To kick off EMOM Mondays for the month we are starting with a heavy-ish Front Squat/Power Clean combo. To clarify, it is both the Front Squats AND the Power Cleans that need to be performed in the minute. As the time increase every 3min, so do the reps they need to perform, by 2. The last 3min is a challenge to see how long you can hold doing 10 reps for. It won’t be easy, and some people will only get through one round. Keeping in mind, you have just performed 42 reps in 6min of a moderate to heavy load so you will be pretty fatigued going into the sets of 5.

If you are unable to complete any sets in the third round (sets of 5),  either take a minute OFF and try again, OR stick with a rep scheme you can hold for at least 3 more minutes.

Beyond Rxd: The goal for you is to use roughly around 60% of their Front Squat 1RM. This should feel pretty manageable for you for the sets of 3, but will start to struggle during the sets of 4 since there is no built in rest. 

Ideally, you should be able to do the first 3min sets without putting the barbell down. (Apart from resetting after the Squats). For Set Two, you may need to take a few seconds to breathe, and Set Three will just be however you can get it done within the time limit. Your rest time will start to decrease as the sets go on. Ideally starting with at least 15sec rest at the end of each set.

Rxd: The percentage here is around 50% of your 1RM. Even though this is 10% lower than Beyond Rxd, the stimulus should feel similar. Moderate to heavy. We just based it on the athlete’s relative strength endurance with the assumption that the Beyond Rxd gang are probably more efficient with this. Work up to this weight in the Workout Prep to determine how it is going to feel. The same rest time applies as the Beyond Rxd.

Fitness: If you don't know what load you are really capable with, work up to a light to moderate load in the Workout Prep. For a lot of people it will be the empty Barbell. We have kept the rep scheme the same as the other categories so they can get some volume in with these movements. Use a load that you can hit the time and maintain good technique with. Ideally, you should have around 20sec rest at the end of each set. If you are starting to slow down, feel free to take some reps off each set.

 

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Front Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 10 minutes:
Odd: 20 pull ups (chest to bar)
Even: 20 Ring dips

NOTE: Goal is to complete the work with the minute, you will have 5 opportunities for each movement. For an added challenge try to complete all sets unbroken. Scale to 15 or 10 reps per movement, if needed, so that at least one round can be done unbroken.