Here's a template you can all toy around and have some fun with.
A.) EMOM x 40 Minutes:
Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell
Movement 1 – Monostructural Conditoining
Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option.
Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.
Movement 2 – Gymnastics/Skill
Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc.
This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).
Movement 3 – Non-Monostructural Conditioning
Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes.
This should be approximately 20-30 seconds worth of work.
Movement 4 – Barbell
Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps.
This shouldn’t be more than 15 seconds worth of work.
Workout:
Minute 1: Calorie Row (15/12)
Minute 2: 10 Handstand Push-ups
Minute 3: 10 DB Snatch (5 each arm) (70/50)
Minute 4: 5 Deadlifts (275/185)
