EMOMMetconBenchmark
Death By…Anything
Solo
Workout Details
EMOM
EMOM For as Long as Possible:
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
and so on, indefinitely.
Movement Unspecified
Coaching Tips
Strategy
- 1Focus on pacing; start at a manageable level to sustain as many rounds as possible.
- 2Clear communication to all participants regarding the chosen movement is essential to maintain uniformity in the WOD.
- 3Encourage athletes to keep track of their rounds for motivation and pacing insight.
- 4Note fatigue level; adjust reps if necessary to prevent form breakdown as the rounds increase.
Safety Considerations
Technical Focus
Ensure proper movement is selected to avoid injury and maintain form.
Recommended Warm-Up
General Warm-Up:
- 2 min Easy Row - 2 min easy(Row at a comfortable pace to increase heart rate.)
Mobility Work:
- 5 Hip Flexor Stretch(Hold for 30 seconds each side.)
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 Ankle Rolls(Both directions.)
Activation Sets:
2 rounds- 10 Bodyweight Squats(Focus on form.)
- 5-10 Push-Ups(Engage core and maintain straight body position.)
- 10 Air Squats(Ensure weight is in heels.)
Scaling Options
Intermediate
Reduce movement complexity or intensity if necessary.
- 1
movement unspecified
Choose a simplified or modified version of the movement.
Scaled
Choose the easiest progression of the movement.
- 1
movement unspecified
Pick a bodyweight alternative suitable for the individual's fitness level.