Name: Playbook - Simply Mander - EMOM & Helen
Uploaded: 2024-04-28T21:30:07.354Z
Duration: 45 min
Description: EMOM & Helen

Fany

Such a good workout. Cannot wait to beat my time next time 😤🏋🏽‍♀️🖤📌

Jaime Lynn

A. 10:00 EMOM
1: 6 RDLS (barbell or DB if you're at home) 
2: 20 glute bridge 

B. Helen
3 rounds for time of 
400m run
21 KBS 
12 pull ups 

** at home version can be 12 push ups or 12 burpees 

C. Accessory
3 Rounds (not for time)
8 toes elevated RDL (with DB's)
10 lateral lunges (5 each side)
20 clamshells (10 each side)

A. 10:00 EMOM
1: 6 RDLS (barbell or DB if you're at home) 
2: 20 glute bridge

- Start with dumbbells in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Lay on the floor with your legs bent
- Dumbbell placed on hips 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

10 min EMOM

B. Helen
3 rounds for time of 
400m run
21 KBS 
12 pull ups

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

If you are confident preforming butterfly pull-ups for this workout, practice those!
Otherwise use bands for assisted pull-ups.

Pull-up (butterfly or assisted)

Helen

C. Accessory
3 Rounds (not for time)
8 toes elevated RDL (with DB's)
10 lateral lunges (5 each side)
20 clamshells (10 each side)

- Begin with dumbbells in each hand and feet hip width apart
- use a plate to elevate your toes 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL (toes elevated)

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Accessory

EMOM & Helen

Audra

This was a perfect one to come back to after being sick the last 2 weeks. Challenging, but I scaled a bit so it wouldn’t totally kill me lol. I’m glad to have these workouts as an option to do in our garage gym. 💪🏼

Jasmine

Cass

Full body + Metcon

Amazing WOD, went as fast as i could and my time was 11:09

Adriana

Cayla

WOW💥way harder than I thought, sweat dripping 🥵just what I needed!🔥🙌

Carol

Lower body strength + METCON

If you are short on time, this is the perfect quick burner!!!

Ellie

My lungs, quads, and glutes are on fuegooooooo girl!!!! Definitely needed that to start off the weekend🤌🏼

Michele

Ashley

Lower body strength + metcon

Great work out to get back into it. I hate running, but this broke the running up enough! 🤣

Alicia

That AMRAP was rough. Doing it in a boot is even harder. Great workout.

Upper body strength + AMRAP

Callia

The AMRAP at the end was awesome. I am giving ✨sweat✨ love that for me

Miranda

Whew. My arms are jello and I’m dead. 🥵😳😆

Chest/back strength + 20 min AMRAP

Wow! Not very long, but that was killer! Just what I needed during this holiday break time.

Becky

Lower body strength + AMRAPS

Andrew

Shelby

April Ray

Upper body strength + EMOM

Courtney

Kara Padilla

Upper body strength + metcon

Carolyn J

Madeline

Lower body strength + AMRAP

Wooooo shoulder boulders. I am burning! 🤘🏻

Awesome!  Added a 15 AMRAP as a finisher!  Thanks for these 🔥 workouts!!

Meghan

Yesenia

Upper body strength + Bodyweight metcon

Skipped running for rowing and it killed me 😅 great workout

Sandra

I changed the running for DU and holy shit

Alex Young

Brutal. Assualt bike followed by lunges 🔥

Lyndsee

Full body METCON

I really have been enjoying all of these workouts! So much fun!

Jennifer

Melody

The 20cal bike got me (I have an air assault), so ya girl is hurtin’!!! But it was awesome!

Strength + lower body endurance

Spicy! At first I thought it was going to be a piece of cake, realized quickly that was not the case 😂💕

Hayley

Heidi Wipf

Upper body EMOM + METCON

Totally underestimated that EMOM and it kicked my butt 💪🏼💪🏼

Kylie

Maggie

It has been a week since I’ve exercised bc we had COVID. Great way to get back into the groove! 😅🔥

Angela

Sarah

those swings sneak up on ya quick….damnnnnnn

Kelly

Core + metcon

Sharlene

It was great! But it said 45 minutes. It only took me 19. Maybe I didn’t understand it right?

Feliciti

Back/posterior strength + metcon

Burbee are always hard to do . But I was able to get it done ! ✔️

Emma

I love how adaptable these workouts are! I don’t feel great today, but I just dropped my weight and was still able to get in a great sweat!

Upper body + metcon

Luciana

So good that I came back to this workout again!

Ashlee

Tanya

This was spicy! But more importantly, fun 🤗🤗

Full body strength + metcon

Perfect workout to get me going again! 🦾🫶

Jessi

Strength EMOM + full body metcon

Push/pull strength + 15 min AMRAP

Favorite workout I’ve done yet! That AMRAP at the end got me ☠️

Emily

Upper body strength & AMRAP

Getting back into CrossFit after having covid and this felt so good after 1.5 weeks off!

That was fire! 💯Thank you😅 just what I need to get me back exercising post baby

You’re f*cking killing this. Keep goinggggggg. And thanks for kicking my ass in the best way

Lindsay

Upper body + KB AMRAP

My legs 😭 but it’s so good! More booty work pleaseee

Madi

Such an awesome workout! Definitely not easy but felt so good!!

Carolyn

Had to modify quite a bit as this was my first workout back from Covid…felt good to move like this again

The kick in the butt I needed to get back into fitness after an extended break. So sweaty!

Jessica

Lower body strength + EMOM

Shoulders & running/core

Gracen Fleming

Autumn

Treva

Deadlift & 15-12-9

Backsquat + 3RFT

So good...loved the lower body pump ❤️

Lower Body strength & Metcon

Really hard, but felt great after🥵🔥

Carly

Back squat, metcon & core

Front squats + metcon

Alexandra Casi

That was a great workout! I loved the EMOM. 🔥

Upper body + EMOM

Alyssa

My arms are jello..this was tough but so good

Kate Costello

Full body strength & conditioning

Lower body strength & conditioning

Front squats & short AMRAPS

Upper body strength + chipper

Lower body hypertrophy + metcon (with scaling)

Upper body circuits/Core

Deadlift & Chipper

Heavy single front squat, metcon & accessory

Heavy Power clean + For Time Metcon

Upper body strength, metcon & accessory

Lower body strength & metcon

Snatch complex + AMRAP + Core

The metcon was brutal! Finished in 19minutes. Wasn’t sure I was gonna make it 🥵. Love that for me!💪🏾💪🏾💪🏾

EMOM & Helen

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