Competitive Program by The EMOM Co.
The EMOM Co.
This track aims to prepare athletes for the rigors of competition. It focuses on the specific skills and conditioning required for the competitive landscape, ensuring that athletes are ready to perform at their best in any competitive scenario.
Daily competitive programming that includes strength, conditioning, and skill training accessible and challenging for athletes of any level or background.
Conditioning Option 1
A
Ski Every 3:00 for 36:00 Level 3: 30/24 Calorie Ski Level 2: 26/21 Calorie Ski Level 2: 21/17 Calorie Ski
Conditioning Option 2
B
For Time: 75/60 Calorie Ski 800m Run 75/60 Calorie Ski
Warm-Up Metcon
C
10:00 AMRAP 20 Stationary Lunges 15 V-Ups 15/12 Calorie Row
Lift
D
5 Sets 1 Set Every 4:00 for 20:00 6-8 Back Squats @ 75%-85%
Lift
E
4 Super Sets 10-15 Leg Curls 10-15 Barbell Glute Bridges
Skill (Optional)
F
For Completion 4 Rounds 25' Handstand Walk with Hurdles 20 Cross-Over Double Unders
Body Building (Optional)
G
Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups!
Conditioning Option 3
H
Level 3: 5 Rounds for Time 40/32 Calorie C2 Bike 20 Chest-to-Bar Pull-Ups 10 Power Snatches (155/105) Level 2: 5 Rounds for Time 40/32 Calorie C2 Bike 16 Chest-to-Bar Pull-Ups 10 Power Snatches (135/95) Level 1: 5 Rounds for Time 40/32 Calorie C2 Bike 12 Chest-to-Bar Pull-Ups 10 Power Snatches (115/85) Time Cap 25:00
Conditioning Option 1
A
Run Warm Up 10:00 Easy Jog 4 Rounds: 200m @ hard effort 200m Easy Jog - rest as needed - Main Set (4000m) 4 Rounds: 1,000m Run - rest 2:00 between intervals - - rest as needed - Cool Down 10:00 Easy Jog
Conditioning Option 2
B
6 Rounds for time 250m Run 15 Double Dumbbell Shoulder To Overhead (50/35)
Warm-Up Metcon
C
10:00 AMRAP 15 Wall Balls 10/8 Calorie Fan Bike 5 Broad Jumps
Lift
D
Clean and Jerks Every 2:00 for 16:00 For 2 Sets: 2 Squat Clean and Jerks @ 60% For 2 Sets: 2 Squat Clean and Jerks @ 70% For 2 Sets: 2 Squat Clean and Jerks @ 75% For 2 Sets: 2 Squat Clean and Jerks @ 80%
Lift
E
Option 1 Clean Grip Pull 5 x 5 @ 90% of Clean Max Option 2 Trap Bar Deadlift 5 x 5 @ 80% of Clean Max
Skill (Optional)
F
Another Skill Medley 4 Rounds 3 Pull-Overs 10-20 Tripple Unders
Body Building (Optional)
G
4 Sets 10 Barbell Curls 10 Single Kettlebell Curls 10 Dumbbell Curls
Conditioning
H
Level 3: 3 Rounds for Time 21 Front Squats (155/105) 15 Bar-Facing-Burpees 9 Ring Muscle Ups Level 2: 3 Rounds for Time 21 Front Squats (135/95) 15 Bar-Facing-Burpees 7 Ring Muscle Ups Level 1: 3 Rounds for Time 21 Front Squats (115/85) 15 Bar-Facing-Burpees 5 Ring Muscle Ups Time Cap: 15:00
Circuit
A
At an easy-ish pace: "For Completion: 2 Rounds 25 Walkouts With a Push-Ups 50 Abmat Sit-Ups 25/20 Calorie C2 Bike 25/20 Calorie Row"
Conditioning Option 1
A
Fan Bike Every 2:00 for 10:00 15/12 Calorie Fan Bike Then 6 Sets 10/7 Calorie Fan Bike Sprint 10/7 Calorie Fan Bike Easy 10/7 Calorie Fan Bike Sprint Rest 2:00-3:00 Between Sets
Conditioning Option 2
B
5 Rounds for Time 15/12 Calorie Fan Bike 15 Toes-to-Bar
Warm-Up Metcon
C
10:00 AMRAP 10 Dumbbell Snatches 10 Dumbbell Goblet Squats 10/8 Calorie Row
Lift
D
Front Squat Every 3:00 for 9:00 6 Reps Load Goal: 60-70% Every 3:00 for 12:00 4 Reps Build Across Sets
Lift
E
10:00 Alternating EMOM Min 1: 200m Run Min 2: 10 Power Snatches L3: 115/85 L2: 105/75 L1: 95/65
Skill (Optional)
F
Double Dumbbell Strict Press 4 x 8 Reps
Grip (Optional)
G
Barbell Wrist Curl 3 x 30-50 Reps Rest as Needed Between Sets
Conditioning Option 3
H
Brutal Friday Collaboration This workout has been written by The EMOM Company in collaboration with Brute Strength as part of their "Brutal Friday" theme. Enjoy Level 3: 4 Sets 4:00 AMRAP/2:00 Rest 24/18 Calorie Row 18 Box Jump Overs/Step Down (24/20) 12 Bar Muscle Ups Max Rep Clean and Jerks (115/85) Level 2: 4 Sets 4:00 AMRAP/2:00 Rest 20/16 Calorie Row 18 Box Jump Overs/Step Down (24/20) 10 Bar Muscle Ups Max Rep Clean and Jerks (115/85) Level 1: 4 Sets 4:00 AMRAP/2:00 Rest 20/16 Calorie Row 14 Box Jump Overs/Step Down (24/20) 8 Bar Muscle Ups Max Rep Clean and Jerks (115/85)
Conditioning Option 1
A
C2 Bike Percentages are based off of 20 Minute Watt Test Warm Up (10:00) 5:00 Easy 5 rounds : 20sec @110% 40sec Easy Spin Main Set (40:00) 5 Rounds: 6:00 @77-80% 2:00 Easy Spin Program this as a workout into the bike and record splits! Cool Down (5:00) 5:00 Easy Spin The intervals are not supposed to feel like you are at your lactate threshold.
Conditioning Option 2
B
30 Minute Mac Calorie C2 Bike Every 3:00 Including 0:00 10 Burpee Pull-Ups
Warm-Up Metcon
C
10:00 AMRAP 10 Barbell Snatch Balance (45/35) 20/16 Calorie Row 5 Wall Walks
Lift
D
Split Jerk 3 x 3 3 x 2 3 x 1 Build Across
Lift
E
Strict Pull-Up 5 x 5 Weighted Strict Pull-Ups
Lift
F
10:00 EMOM 5 Power Cleans Load Goal: 60% of 1RM Clean
Skill (Optional)
G
Ring Muscle Ups Volume Work Hit 3-5 Sets of Ring Muscle Ups The goal here is to get to 3-4 reps shy of failure for sets larger than 10, and 1-2 reps shy of failure for sets less than 10. Rest as Needed between sets
Body Building (Optional)
H
Tricep Extension 4 x 15-20 Reps
Conditioning
I
Level 3: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 20 Handstand Push-Ups 20 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 20 Toes-to-Bar 20 Burpees to Target 40 Double Unders Into 1600m Run Level 2: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1600m Run Level 1: From 0:00 - 20:00 1200m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1200m Run
Conditioning Option 1
A
Session A. Rowing 10 Sets 250m/200m Row 1:00 Rest Then 3 Sets: 3:00 Max Meters Row 2:00 Rest
Conditioning Option 2
B
20:00 Alternating EMOM Level 3: Min 1: 20/16 Calorie Row Min 2: 15/12 Calorie Fan Bike Level 2: Min 1: 18/14 Calorie Row Min 2: 13/11 Calorie Fan Bike Level 1: Min 1: 16/12 Calorie Row Min 2: 11/9 Calorie Fan Bike
Warm-Up Metcon
C
Session B. 10:00 AMRAP 10L/10R Dumbbell Push Press 10/8 Calorie Fan Bike 10 Burpees
Lift
D
Every 1:30 for 10:30 (7 Sets) For 3 Sets: 3 Squat Snatches @ 50% For 4 Sets: 2 Squat Snatches Build Across Then In 15:00 Build to a Heavy: 1 Squat Snatch
Lift
E
5 Sets 5 Snatch Grip Pulls Load Goal: 90%% of Max Snatch 3 Sets 5 Snatch Grip Panda Pulls Load Goal: 50% of Max Snatch
Skill (Optional)
F
Weighted L-Sit Legless Rope Climb 5-7 Reps You will only travel up as far as you can with added load. a Back Pack, Vest, Etc. Climb Half-Way, then lower yourself back down if necessary, but work on your pulling strength.
Core (Optional)
G
3 Sets 100' Sandbag Bear Hug Walk (200/150)
Conditioning
H
Level 3: Every 3:00 for 30:00 or Failure 15 Thrusters (95/65) 15 Burpee Box Jump Overs (24/20) 10/8 Calorie Fan Bike __________________________ Level 2: Every 3:00 for 30:00 or Failure 12 Thrusters (95/65) 12 Burpee Box Jump Overs (24/20) 10/8 Calorie Fan Bike __________________________ Level 1: Every 3:00 for 30:00 or Failure 9 Thrusters (95/65) 9 Burpee Box Jump Overs (24/20) 10/8 Calorie Fan Bike
With a blend of strength, conditioning, and skill training, our daily programming prepares you for the challenges ahead, making it accessible yet demanding for all levels. Whether you're aiming for the podium or looking to surpass your personal bests, join
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Competitive Program by The EMOM Co.
Competitive Program by The EMOM Co.
Competitive Program by The EMOM Co.
