We have a challenging EMOM today. The goal is to work for most of the 21 minutes today, resting only to transition to the next movement. To accomplish this, we will need to pick weights on the bear complex that allow us to move for 50 seconds in each of the “rounds.” We will also want to pay attention to the number of calories we choose for the rower. We want to pick a number that will challenge us to keep a strong pace during the workout. The rope climbs/strict pulls will be a bit of a recovery compared to the other two movements, so keep this in mind during the workout.

Today’s workout is about training. It is not about winning or losing a race. When done correctly, workout like today will pay dividends in the future.


MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)