EMOMMetconBenchmark20:00
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Weightlifting
Gymnastics
Solo
Workout Details
EMOM
20:00
EMOM for 20 Minutes:
100 ftSled Push
↳ 90/50 lbs (41/23 kg)
Burpee
Max reps in remaining time
Coaching Tips
Strategy
- 1Aim to complete the sled push as quickly as possible to maximize burpee time.
- 2Focus on maintaining a steady pace on the sled to avoid burnout early in the WOD.
- 3When transitioning to burpees, take a moment to catch your breath before starting.
- 4Keep your burpee movement fluid; consider linking them together with minimal rest for better efficiency.
- 5Maintain a flat back during the sled push to reduce the risk of injury.
Safety Considerations
Technical Focus
Monitor sled form to avoid back strain and ensure full hip extension.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Focus:
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Shoulder Stretch
Activation Sets:
2 rounds- 2 x 50ft Sled Push (light)(Use lighter sled for activation.)
- 5-10 Burpee
Scaling Options
Intermediate
Reduce sled weight by ~20% and adjust burpee speed if necessary.
- 1
sled push
Weight: 72/40 lbs (32.659/18.144 kg)
- 2
burpee
Scaled
Further reduce sled weight by ~40% and adjust burpee reps if necessary.
- 1
sled push
Weight: 54/30 lbs (24.494/13.608 kg)
- 2
burpee
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