12-Minute EMOM Strength Workout + Conditioning WOD

This session blends strength work and conditioning to build full-body power, stability, and work capacity. Start with a focused 12-minute EMOM strength workout, then move into a conditioning piece designed to challenge pace, control, and endurance.

Strength Block – 12-Minute EMOM

Perform each movement at the start of every minute, rotating through all three for four total rounds.

• Minute 1: 8–12 Dumbbell Z-Press

• Minute 2: 8–12 Single-Arm Dumbbell Row (Left)

• Minute 3: 8–12 Single-Arm Dumbbell Row (Right)

This dumbbell EMOM strength session targets shoulder stability, core control, and upper-body pulling strength.

Coaching Notes

Choose a weight that lets you hit 8–12 quality reps per minute. On the first round, keep 2–3 reps in reserve to maintain form throughout the set.

Dumbbell Z-Press:

• Keep your core braced and ribs down

• If your back arches, reduce load or bend your knees slightly

Single-Arm Dumbbell Row:

• Prioritise full range of motion

• Maintain a controlled tempo and strong midline

Aim for smooth, consistent quality rather than chasing heavy reps.

Conditioning WOD

4 Rounds — 3 min ON / 90 sec OFF

• 20/15 cal Erg

• 25 Wall Balls (9/6 kg)

• Max-distance Kettlebell Farmer Carry in remaining time (32/24 kg)

This conditioning workout challenges pacing, power output, and grip endurance while reinforcing strong movement under fatigue.

Goal & Strategy

Attack the work with a hard but controlled effort. The objective is consistency across rounds, efficient transitions, and smart rest management. Hold a sustainable pace on the erg, stay smooth on wall balls, then push the carry distance before the rest window.

Repeat weekly to build strength, capacity, and competition-ready pacing.