Category Archives: Workout

EMOM Cindy

Cindy is a great segue into other workouts. Cindy is also a great workout on its own when done for the full twenty minutes and pushing the pace. Today I did an EMOM for 12 minutes. I was very consistent at about 37 to 38 seconds for a round then stand around and rest for the remaining 22 seconds before the minute was up.

I followed the EMOM with reps of bench presses 5 x 95, 5 x 115, 5 x 145 then decreased reps as I finished off with 165 for 2


Make it up as you go

Today I had nothing planned. No Metcon no strength no problem!

Bench press 3 reps body weight EMOM for as long as you can until you get bored? I think I was at 15 minutes and called it.

3 sets of 10 bicep curls . I think the bar was 55 lbs?  Followed by 3 sets of tricep extensions. Same bar . So it went 10 curls, 10 extensions, 10 curls, 10 extensions 10 curls and 10 extensions and done!


20 Kettlebell Swings 40 lbs.

10 Burpees

3 rounds for time (RFT)

Originally I had planned for 5 rounds but being a firefighter and working out on duty you have to make allowances for interruptions. That being said I was totally gassed by round three anyways. Split 1 represents 5 minutes of stretching 5 minutes o jump rope. The workout started at 11:36.

As you can see be the maximum heart rate recorded I was red lining the whole way. A call came in at the conclusion of round 3 and the workout was over.

When I came back I ran the treadmill for a mile before we got called out again. It was exactly a mile at 9:30 pace or 6.3 mph.


img_19855 bench press 60% 1RM max (115 lbs.)

5 strict pull ups

12 minutes every minute on the minute EMOM

I love a good EMOM! When you program your own it’s always a challenge because you don’t want to tank early and yet you don’t want to leave anything in the tank at the end.  Usually I start any EMOM thinking this is too easy. Towards the end. . . .not so much?

And yet that is the beauty of a good EMOM. On a 12 minute EMOM at the first minute I had well over 30 seconds left before the next round. By the 12th minute I had no time left. To me that is beautiful.

Chelsea is a great EMOM For those unfamiliar with the WOD Chelsea it is a round of Cindy (5 pull ups-10 push ups-15 air squats) for thirty minutes. For those who can get to the end, you have my utmost respect. for me 23 is my PR which is pretty good. It means I can get 21 rounds of Cindy in the 20 minute time cap. EMOMs teach you pace and energy conservation  for AMRAPs.