Steven Seagal Running
CrossFit Koncepts Super Heroes!


Most of you know what AMRAP stands for - As Many Rounds As Possible - as well as EMOM - Every Minute On the Minute.  As a matter of fact many of my clients has night terrors from several of our EMOM WODs that we do... but that's a whole other story!

MetCon WODs are a lot of fun and they are a great way to get in a workout in a small amount of time and still get some amazing gains.  Unfortunately most MetCon WODs contain too many variables to allow you to use them from a pure Strength and Conditioning perspective.  Andrew Read has taken the concept behind EMOM and used it in conjunction with the Double Kettlebell Clean to create a workout that will fill like a MetCon but deliver some nice gains - think "gun show".  Check out Andrew's article on Breaking Muscle for the details and check out the video below to see him action. 



Feed You can follow this conversation by subscribing to the comment feed for this post.


Tried this today Made it to the 28s doing 5 reps on top of min. Very brutal

Verify your Comment

Previewing your Comment

This is only a preview. Your comment has not yet been posted.

Your comment could not be posted. Error type:
Your comment has been saved. Comments are moderated and will not appear until approved by the author. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.


Post a comment

Comments are moderated, and will not appear until the author has approved them.

Your Information

(Name and email address are required. Email address will not be displayed with the comment.)