EMOMMetconBenchmark20:00
Hulk Hogan
Gymnastics
Weightlifting
Solo
Workout Details
EMOM
20:00
EMOM 20 min:
3Muscle-Up
5Power Clean
↳ 185/135 lbs (84/61 kg)
7Burpee
Coaching Tips
Strategy
- 1Pace yourself within the first few rounds, maintaining a consistent effort across the EMOM.
- 2Break the Power Cleans into smaller sets if needed (e.g., 3 + 2) to maintain good form.
- 3Aim for quick transitions between movements to maximize your time for the next round.
- 4Focus on explosive hip extension for your Clean to make the lift feel lighter.
- 5Monitor your form on Burpees to prevent fatigue-related sloppiness as the time progresses.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning to avoid strain during Muscle-Ups.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Wrist Stretch - 30 sec
Activation:
2 rounds- 5 Push-Up
- 5 Power Clean (empty barbell)
- 3 Burpee
Scaling Options
Intermediate
Reduce the weight and modify Muscle-Ups to Band-Assisted Pull-Ups or Ring Rows.
- 1
muscle up
Banded Pull-Up
- 2
power clean
Weight: 150/95 lbs (68/43 kg)
- 3
burpee
Scaled
Modify the reps and reduce weight further for effective movement execution.
- 1
muscle up
Ring Rows
- 2
power clean
Weight: 100/65 lbs (45/29 kg)
- 3
burpee