“Hang In There Partner”
Men's Fitness Benchmark WOD
- EMOM (with a Partner) in 20 minutes
- 5 Thrusters (95/65 lb)
- 5 Burpees
- While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
About the wod
The goal with this EMOM (every minute on the minute) workout is an approximately 1:1 work to rest ratio, which means the working partner wants to try to finish the thrusters and burpees each round in around 30 seconds, for the entire workout.
Find a combination of movements that is challenging to complete in 30 seconds each round, in order to maintain a 1:1 work/rest ratio.
Intermediate athletes will find this more of a warm-up than a workout. To up the difficulty consider adding one thruster and/or one burpee to each round (even one extra rep each round will make a difference), or add a little weight to the thrusters. You can also scale up the difficulty of the hang (with a knee raise or an L-hang, or a weighted hang with a dumbbell between the legs).
Beginner: Reduce the number of reps (of thrusters and/or burpees) or weight on the barbell, or perform no-push-up burpees. If scaling the hang hold, use a rubberband (from the bar to below bent knees) to reduce load on the grip.
Your feedback has been received. We really appreciate you taking the time to do that. Want to know when we make major updates? Subscribe to our monthly newsletter: https://wodwell.com/wods/subscribe/ Jeremy & Lisa WODwell