APH-2025-073

Intention:

“The EMOM today will be rather taxing on ones breathing. Both these movements being unweighted monostructural actions the acidity will be lower than the goblet squat lunge EMOM we’ve done in the past. Moving smoothly during the work and clearing the fatigue during any rest will prove to be important for managing fatigue during sessions like these. The change is that we want to require a soft shuttle run after the required work each minute. This will teach you to hold a steady pace inside slight accelerations of compounding effort.”

I wanted to try and follow this one closely. Of note as well, I tried to trick myself into a way to “make it slow and grindy.” However, as written this resulted in a very grappling-feeling session. I did elect to add a bit more “impairment” to the recovery between rounds which kept my HR at 130+.

Warm Up:

Rebound x 5 minutes:

• Every 1 minute: 10m shuttle (add 10m every set)

Then,

• Neck CARs, 2 x 5
• Thoracic CARs, 2 x 5
• Spine CARs, 2 x 5

Work:

7 x 9 minutes non-stop:

• Burpee x 10

• Box Step Up x 10 / side (20")

• Burpee x 10

• Box Step Up x 10 / side (20")

• Suitcase Hold for remainder of 9 minutes

  • Switch sides as needed
  • 25# KB

Support:

• Very light walk x 5 minutes

  • focus on extending your breathing

Resource:

• Ollin BJJ Support: Aerobic Session 17