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Get Open Ready With This Spicy EMOM From Annie Thorisdottir

It might feel like the Games just ended (because it did), but the Open is just about here. If you’re getting ready for the world’s biggest fitness competition, here’s a good one for you.

EMOM for 10 minutes

  • 3 hang clean and jerk 135/95 (60/40)
  • 6 TTB
  • 9 wall balls
  • Max reps double-unders in remaining time

Your score is the total number of DUs you get. You should scale your reps as needed to have 10-15 seconds on the rope.

Here’s Iceland Annie in action.

https://www.instagram.com/p/B187ATbnn_n/

Here are a few tips for success:

  • Fast transitions are crucial. Keep your equipment close together, and take minimal rest between movements.
  • Ideally, you should perform everything unbroken. If the TTB are going to slow you down too much, scale to knee tucks.
  • Use your legs to help launch the wall ball upward, as opposed to relying solely on your arms.

What’s your score? Tell us in the comments below!

Get Open ready! Shop with TWL today.

Main image: Annie Thorisdottir/Instagram, photo by bownmedia

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A Challenging Power Clean EMOM From Tia-Clair Toomey

Tia-Clair Toomey has — after back-to-back first-place finishes at the Games and a long list of accomplishments in the sport of Olympic weightlifting — rightly earned the title of legend. We know her mindset is a big part of it. So, too, are the hours upon hours she spends in the gym. She stays true to the sport and keeps her programming constantly varied, but it was this power clean EMOM that caught our eye. We bet it got really spicy, really fast. Will you try this at the gym?

EMOM for 10 minutes:

  • 5 power cleans starting at 65% of your max power clean
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Main image: Tia-Clair Toomey/Instagram

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Why ‘On The Minute’ EMOM WODs Should Be Part Of Your Training

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Why ‘On The Minute’ EMOM WODs Should Be Part Of Your Training

In CrossFit, there are AMRAPs, workouts for time, and plenty of other really specific rep schemes – but what about EMOM? A favorite of 2009 CrossFit Games Champion Jason Khalpia, EMOMs are a perfect addition to your training, whether you’re working out at an affiliate or in your garage. But what are they, and why are they important? Let The WOD Life tell you!

What are EMOMs?

EMOM stands for Every Minute On the Minute and the depending on the movement, combination of movements and length, can be either active recovery or a challenging test of endurance. In an EMOM workout, you perform the required movements at the start of the minute and then rest for the remainder. They often look simple, but can be one of the most valuable additions to your training program.

What are the benefits of EMOM training?

Designed to help you drill good technique under pressure, EMOM workouts are also an ideal opportunity to focus on intensity, high quality movement and regulating your breathing. With a solid ratio of work to rest, EMOMs allow you to hit the workout with one of the keys to success in CrossFit – intensity! When tackling an EMOM, focus on intensity, efficiency and consistency of movement. The harder you go, the more time you’ll have to rest before the next round.

What do EMOM workouts look like?

Here are two examples of EMOM workouts with slightly different aims:

EMOM for 10 minutes

1 clean and jerk (75%)

5 burpees

Continue reading “Why ‘On The Minute’ EMOM WODs Should Be Part Of Your Training”

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Project Mayhem Workout – Snatch EMOM

Project Mayhem Workout - Snatch EMOM

Want to hit a workout with “The Champ” Rich Froning?

We all love to throw the barbell around, so get involved with this Snatch EMOM thanks to Project Mayhem.

WORKOUT

EMOM

6 reps on min for 5min at 135lb/ 62kg rest 2 min

4 reps at 185lb / 84kg rest 2 min

3 reps 205lb / 93kg rest 2 min

2 reps 225 / 103kg rest

Rich then throws up a few singles:

255 / 116kg

265F / 120kg

270  / 123kg

Watch Now Project Mayhem Workout – Snatch EMOM