EMOMMetconBenchmark15:00
Half Chelsea
EMOM 15 min
Gymnastics
Solo
Workout Details
EMOM
15:00
EMOM for 15 Minutes:
10Pull-Up
15Push-Up
20Air Squat
If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.
Coaching Tips
Strategy
- 1For the Pull-Ups, focus on maintaining a steady rhythm; if you're struggling, consider using a band for assistance or break the reps into smaller sets.
- 2When transitioning from Pull-Ups to Push-Ups, take a moment to reset your core and body alignment for optimal performance.
- 3During Push-Ups, keep your elbows tucked close to your body and avoid flaring them out to prevent shoulder strain.
- 4Air Squats should be performed with a steady pace; aim to maintain depth and control throughout the movement.
- 5Monitor your breathing; it can help dictate your pacing, especially as fatigue sets in.
- 6If you fall behind, don't rush; keep moving at your own pace and aim for quality reps instead of quantity.
Safety Considerations
Technical Focus
Ensure proper pulling and pushing mechanics to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 30 sec Jumping Jacks
Mobility Stretches:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 30 sec each leg Hip Flexor Stretch
- 10 each direction Ankle Circles
Activation Circuit:
2 rounds- 3 3 Pull-Ups (assisted if needed)
- 5 5 Push-Ups (knee version if needed)
- 10 10 Air Squats
Scaling Options
Intermediate
Reduce Pull-Ups to 7, Push-Ups to 12, and Air Squats to 15.
- 1
pull up
Reduce to 7 Pull-Ups
- 2
push up
Reduce to 12 Push-Ups
- 3
air squat
Reduce to 15 Air Squats
Scaled
Use bands for Pull-Ups, perform Push-Ups on knees, and reduce Air Squats to 10.
- 1
pull up
Use bands or perform Ring Rows
- 2
push up
Knee Push-Ups
- 3
air squat
Reduce to 10 Air Squats