EMOMMetconBenchmark06:00
Harvest
Gymnastics
Weightlifting
Solo
Workout Details
EMOM
06:00
EMOM for 6 minutes:
4Muscle-Up
20Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Focus on efficient transitions between movements to maximize work within each minute.
- 2Break the wall ball shots into manageable sets if fatigue sets in; consider 10-10 if needed.
- 3Aim to keep muscle-ups as a fluid movement; don't rush, prioritize form over speed.
- 4Utilize the hip drive in wall balls for better momentum and less strain on shoulders.
- 5Maintain a steady pace across 6 minutes; you want to finish each round with time to breathe.
Safety Considerations
Technical Focus
Watch for a false grip on muscle-ups to avoid strain on wrists.
Recommended Warm-Up
General Warm-Up:
- 2-3 mins Rowing or Skipping - 2-3 min
Mobility Work:
- 10 Shoulder Dislocates with PVC - 30 sec
- 30 sec per side Hip Flexor Stretch - 1 min
- 10 Thoracic Spine Rotations - 1 min
Activation Mini-WOD:
2 rounds- 5 Ring Rows - 30 sec(Focus on engaging the back and arms.)
- 10 Wall Ball Shots (Light) - 1 min(Use a lighter ball to warm up the movement.)
Scaling Options
Intermediate
Reduce muscle-up reps and wall ball weight.
- 1
muscle up
Substitute with Pull-ups + Dips, 4 each
- 2
wall ball shot
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Decrease muscle-up reps and use a lighter wall ball.
- 1
muscle up
Ring Rows, 4 reps
- 2
wall ball shot
Weight: 12/8 lbs (5.5/3.5 kg)