Ides of March
Workout Details
EMOM for 23 minutes:
Part A:
↳ 185/95 lbs (84/43 kg)
Part B:
↳ 185/95 lbs (84/43 kg)
Part C:
Part D:
Rest 1 minute after finishing each part.
Coaching Tips
Strategy
- 1Aim for consistent pacing throughout the EMOM to avoid burnout by the later parts.
- 2Break down the bench press and front squat into smaller sets if needed, especially as the reps accumulate.
- 3Consider gripping the barbell wider for bench presses to engage more muscle groups and reduce shoulder strain.
- 4For pull-ups, focus on strict form to maximize effectiveness and prevent swinging.
- 5Utilize the rest period wisely; hydrate and mentally prepare for the next part.
Safety Considerations
Technical Focus
Maintain proper back positioning during lifts to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min easy
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on loosening up the shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up the hips for squatting.)
- 5-10 Wrist Flexor Stretch - 30 sec(Prepare wrists for barbell work.)
Activation:
2 rounds- 5 Light Bench Press(Use a lighter weight to activate chest muscles.)
- 10 Air Squats(Focus on depth and form.)
- 5-10 sec Pull-Up Hang - 5-10 sec(Engage back muscles before starting pull-ups.)
Scaling Options
Intermediate
Reduce weight and/or modify movements to allow for proper form and technique.
- 1
bench press
Reduce weight by ~20%.
Weight: 148/76 lbs (67/34 kg)
- 2
front squat
Reduce weight by ~20%.
Weight: 148/76 lbs (67/34 kg)
- 3
pull up
Banded Pull-ups.
- 4
assault air bike
10 calorie Assault Air Bike.
Scaled
Further reduce weight and modify movements for optimal practice and safety.
- 1
bench press
Reduce weight by ~40%.
Weight: 111/57 lbs (50/26 kg)
- 2
front squat
Reduce weight by ~40%.
Weight: 111/57 lbs (50/26 kg)
- 3
pull up
Ring Rows.
- 4
assault air bike
8 calorie Assault Air Bike.
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Morrison
50-40-30-20-10