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Start with the same pace you could hold for all 20 minutes, then let the work build as the minutes climb. Scale by cutting reps by 2-4 per minute, shortening the run/row, or swapping the push press for strict presses or dumbbells if you need a steadier shoulder load. Inspired by today's trends — 393 EMOM Workouts (WODs).
Climb the Clock
- Row 120meters
- 8 Goblet Squat @ 24kg
- 6 Pull-up
- 6 Burpee
- Row 150meters
- 10 Goblet Squat @ 24kg
- 7 Pull-up
- 7 Burpee
- Row 180meters
- 12 Goblet Squat @ 24kg
- 8 Pull-up
- 8 Burpee
- Row 200meters
- 14 Goblet Squat @ 24kg
- 9 Pull-up
- 9 Burpee
- Row 220meters
- 16 Goblet Squat @ 24kg
- 10 Pull-up
- 10 Burpee
- Row 120meters
- 8 Goblet Squat @ 24kg
- 6 Pull-up
- 6 Burpee
- Row 150meters
- 10 Goblet Squat @ 24kg
- 7 Pull-up
- 7 Burpee
- Row 180meters
- 12 Goblet Squat @ 24kg
- 8 Pull-up
- 8 Burpee
- Row 200meters
- 14 Goblet Squat @ 24kg
- 9 Pull-up
- 9 Burpee
- Row 220meters
- 16 Goblet Squat @ 24kg
- 10 Pull-up
- 10 Burpee
EQUIPMENT
barbellpull-up barrower
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