The EOM piece is about controlled upper-body volume and smart set management. You will complete 5 pull-ups, then max push-ups while leaving 2 reps in the tank, this is key. No going to failure. Break up push-ups early and choose a pull-up variation that allows clean, repeatable reps. The goal is building capacity without blowing up the shoulders before the second piece.
Workout is a grind that combines barbell cycling and running under fatigue. The 20 power cleans should be done at a weight that allows consistent movement, fast singles or small sets with strong mechanics. Avoid muscling the bar. The 400m run should be steady and repeatable, not a sprint, so members can come back and move through cleans efficiently. This workout rewards pacing and consistency, smooth transitions and controlled effort will lead to better overall performance than going out too hot.
STRENGTH:
EOM( Every Other Minute) X 7 Rounds 14 Minutes Total
5 pull-ups + Push-Ups Max (leave 2 reps in tank)
WORKOUT:
3 Rounds of:
20 Power clean (135/95)
400 Run
(15 min cap)”
RECOVERY:
Single-Leg Forward Fold
Upper Trap Stretch