APH-2025-069

Intention:

“Today we are looking at the familiar EMOM format. The way the session is designed today you will have a 1 to 1 work to rest ratio, allowing you to challenge yourself during the work portion, and then if approached correctly, recover fully or close enough to, that you can repeat the same degree of effort.”
I wanted to try and get more of an aerobic feel here, so I nixed the rest between rounds and kept them accumulating for 5 rounds of 6 minutes. The progression of swing reps and lunge weight remained as written. However, this was harder in-session though it tempered what could have easily been a wrecker that kept me from rolling the next day.

Warm Up:

• 3 x 10m Each:

  • Lunge + Kick
  • Cossack Squat + Long Lunge
  • Duck Walk

Work:

• On 30 minute clock:

  • Odd Minutes: 12 x KB Swings
  • Even Minutes: 12x Walking Lunges / side
  • Every 6 minutes, add 2 reps to the swings and add weight to the lunges.

Results:

• Block 1: 70# swing, BW lunge
• Block 2: 70# swing, 2x5# lunge
• Block 3: 70# swing, 2 x 10# lunge
• Block 4: 70# swing, 2 x 15# lunge
• Block 5: 70# swing, 2 x 20# lunge

Resource:

• Ollin BJJ Support, Aerobic Session 14