The Prince that was Promised

20 min EMOM:
( :30 ON / :30 OFF)

Min 1- Shuttle runs
Min 2- Shoulder to overhead
Min 3- Burpees
Min 4- Wall Walks

Load: 135/95 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): With the length of this EMOM, we really just want to get the body temp up, while hitting a few reps of each movement. Hit some shuttle runs to get the technique down, and spend the rest of the time warming up your shoulder to the overhead weight that you plan on using. 

Stimulus: Time Constraint interval training

Strategy: Make sure to note that our EMOM today is not working for the entire minute, 30 seconds of work followed by 30 seconds of forced rest. This shouldn’t be thought of as an AMRAP, but rather the goal is to get the same amount of reps across the entire emom for each movement. Take strategic breaks if needed on shoulder to overhead and wall walks, and find a steady pace for shuttle runs and burpees.

• Shuttle Runs- Make sure to not jump it cut hard to your next rep. A quick pivot turn will help you stay steady and keep the energy flowing.
  
  
• Shoulder to Overhead- A push press or push jerk is recommended here. Make sure to rerack the bar into your next rep. 
  
  
• Burpees- Aim to stay nice and steady here, trying to have the same form throughout all points of the workout.
  
  
• Wall walks- Positioning and efficiency are critical here. Only walk as far back as you can keep a good hollow position in your wall walk. Think long stable arms.

Burning out on wall walks? Check out our video to get the BEST strategies:

<

Need help with nailing those RX workouts?

TIPS ON WALL WALKS
WODPREP MASTERS
WODPREP ACADEMY

TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!