EMOMMetcon28:00
Thunder Burpee Box Jump Over & Double Under Monsoon
Monostructural
Gymnastics
Solo
Workout Details
EMOM
28:00
EMOM 28 Rounds:
12 calBike
8Burpee Box Jump Over
24-inch box
10 calSki
30Double Under
Coaching Tips
Strategy
- 1Pace yourself on the Bike and Ski to maintain energy for the entire EMOM.
- 2Consider breaking the Double Unders into smaller sets (e.g., 15-15) to maintain consistency and reduce fatigue.
- 3When doing Burpee Box Jump Overs, focus on a quick transition to keep your heart rate up without losing form.
- 4Utilize the transition time wisely; be mindful of your rest and prep for the next movement in the EMOM.
- 5Chose a box height that allows for safe jumping while pushing for efficiency.
Safety Considerations
Technical Focus
Watch for proper landing mechanics in Burpee Box Jump Overs to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Bike - 3 min
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 10 Ankle Mobility - 30 sec
Activation:
2 rounds- 5 Burpee Box Jump Over(Focus on form.)
- 10 Double Under
- 5 Cal Ski(Light effort.)
Scaling Options
Intermediate
Reduce weights and reps for a manageable workout.
- 1
bike
Same movements with reduced effort (e.g., 10 Cal Bike, 6 Burpee Box Jump Overs, 6 Cal Ski, 20 Double Unders)
- 2
burpee box jump over
Burpee Step-Ups instead of Jump Overs
- 3
ski
Reduce to 8 Cal Ski
- 4
double under
Single Unders instead of Double Unders
Scaled
Further reduce movements to be accessible and manageable.
- 1
bike
5 Cal Bike
- 2
burpee box jump over
Burpee Step-Ups to a lower box
- 3
ski
5 Cal Ski
- 4
double under
Perform 15-20 Single Unders instead of Double Unders.