This week's WOD was submitted by @garagefitchick on Instagram. It's a combo 10 minute EMOM (need help figuring out what that means? We break it down below) with Power Cleans (she did 105lbs) then did a lower body workout with Deadlifts, Back Squats, Box Jump Overs, and Rowing. @garagefitchick was lifiting 155lbs for the second part.:

Another night in my favorite place, doing what I love. 💪❤

That.....was......hard!!

What You'll Need

The Workout:  Start with 10 Min EMOM of 5 Power Cleans then the following.

  • 30 Deadlifts
  • 25 Box Jump Overs
  • 20 Back Squats
  • 15cal Rows
  • 20 Back Squats
  • 25 Box Jump Overs
  • 30 Deadlifts

EMOM or “every minute on the minute” is where you do the number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute.

For this workout, you will do 5 power cleans at the top of the minute, if it takes you 45 seconds, then you rest for 15 seconds then do 5 more power cleans, rest for the rest of the minute after you complete, etc. You keep going until you've completed 10 minutes.


Susie Sebastian
Susie Sebastian

Author

Susie is the Digital Marketing Specialist here at FringeSport. She's a web nerd and loves being a part of the FringeSport team!