EMOMAdvancedDaily~15 min
Wall Ball Shot, Box Jump & 2 more
Partner
Every minute on the minute for 15 minutes, alternating:
Minute 1: 20 wall ball shots (20/14 lb) (to 10/9 ft target)
Minute 2: 15 box jumps (24/20 in)
Minute 3: 10 deadlifts (55% 1RM)
Minute 4: Ring Muscle-Up for max reps
Minute 5: Rest 1 minute
Equipment
BarbellPlatesBoxRingsWall Ball
Workout Details
- Stimulus
- Mixed-modal EMOM testing upper body pulling capacity under fatigue. Wall balls and box jumps drive heart rate high, deadlifts challenge posterior chain endurance at moderate load, then ring muscle-ups demand maximal skill execution in a fatigued state. The 1-minute rest allows partial recovery across 3 full cycles. Goal is consistent pacing with 10-15 seconds rest on work minutes, strategic breaks on muscle-ups to accumulate maximum reps without failure.
- Score Type
- Total Reps
- Rep Scheme
- Fixed