Sunday, February 15, 2015

Saturday 14.2: Long emom workout

Saturday. Every 4 minutes for 28 minutes: 5 power clean (70kg), 20 lunges, 30 du's, 400m row.

Valentine's Day. I had plenty of time to hit the gym in the early afternoon. It was time for week's longer workout. No strength, just keep the body moving, taking it a notch down on the intensity. It was a good  wod. In the evening we went to celebrate Valentine's Day with Pauliina and her parents to Hard Rock Cafe in Helsinki.


  • Every 4 minutes, for 28min, perform the following:
  • 5 power clean, 70kg
  • 20 lunges
  • 30 double unders
  • 400m row

The idea of the workout was to take it a little easier on the intensity, not having 180 heart beat all the time. That's why there was also some rest planned inside the workout. It took me about 3:15 to finish one set of movements. That same pace remained in all sets. It was first time in couple of weeks that I got to do cleans, and felt awesome because of that. I wouldn't do squat cleans yet because there's more tension as the wrist bends more in the bottom position. But these power cleans were okay, didn't hurt pretty much at all.


I combined cleans with bodyweight movements. Lunges are always great, a little underestimated element which really takes it down to quads and hamstrings. Double unders were there for skills-wise. And rowing is self explanatory, you can never row too much.

Hard Rock Cafe, Helsinki

Got the cleans done in singles all the way, basically without any pause between reps. My focus was on pulling the bar with straight arms as high as it comes, then shrug the bar up on the front rack. Lunges were 10 reps down, and 10 reps back. Double unders went on unbroken except for some random miss. Rowing was sub 1:50 pace each round.

Great mucsle-up training video!

1 comment:

  1. Thank you for a nice evening!! Delicious legendary burgers and excellent company!