Workout of the Day

Skill work.


How do you EMOM?

A lot of people look at an EMOM workout and think "that's not so bad."

Famous last words...

An EMOM, properly programmed, can be an incredible torturous WOD. It can be punishing on a level that makes you wonder what you were thinking when you signed in for class this morning. Unless of course you signed in for class last night...but I'll save that topic for another post.

Back to EMOMs.

When programmed properly they can be an incredible training tool for an athlete. Forcing an athlete to perform as set of skills with fixed repetitions under a specific time domain not only forces the athlete to "practice" it also forces them to focus on technique.

What also happens is that athletes try to go as fast as possible in order to gain as much rest as possible between rounds. Hey if you are an extraordinarily skilled athlete then sure "knock yourself out."

If you struggle with any skill or movement it's normal in a WOD. In fact we want you to struggle, we are actively challenging your system with our programming. We know that over time, repetition and under pressure our ability to perform a movement or skill will eventually start to deteriorate. Focus on maintaining good movement patterns that allow you to not only reap the rewards of getting to your end ranges, but also developing the ability to maintain those movements under the stress of the workout.

Don't sacrifice form for speed or weight today!!!

-Lift Strong and Prosper

Today's Program


10min EMOM

Complete 7 Pull Ups every minute on the minute

21min AMRAP

3000m Row
20 Weighted Step Ups (55/35)(20")
25 Russian Kettlebell Swings (62/35)


10min EMOM

Complete 3 Muscle Ups every minute on the minute

21min EMOM
1st Min - 12 Snatches (75/55)
2nd Min- 10 GHDs
3rd Min- 2 Rope Climbs