Name: Playbook - Simply Mander - EMOM & Helen
Uploaded: 2024-01-01T19:10:20.242Z
Duration: 45 min
Description: EMOM & Helen

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

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Back squat + 12 Min AMRAP + Core

Add this as a finisher to my lifting session and those burpees got me 😭🔥

Madi

10 min AMRAP

Strict Press 1RM + 12 min AMRAP

20 min interval work

Heavy Clean & FS/Burpee Over Bar

Endurance/barbell cycling/core

Squat clean/jump rope + 3RFT

Push press & running/T2B

Crossfit "Ingrid" benchmark

5 rounds for time

Heather

For Time

4 sets (intervals)

3 RFT (quick burner)

WoW, I was not expecting it to kick my ass that hardcore!

Kelsey

EMOM + Push press + Metcon

16 min AMRAP

Luciana

Heavy Snatch + Metcon

Back Squat / Strict press / Metcon

For time Chipper

Heavy power snatch + metcon + endurance

Another great workout!! 🥵🥵 Love the barbell workouts so far!

Shelby

Anne

4 Rounds For Time

Lindsay

Strength, AMRAP & Core

Power Clean single & 8 min AMRAP

Lower body endurnace

3 Rounds for time

increased FS from 120 to 130 and 17:42 for the metcon 🌶️ loved this one in an almost empty CF gym

135 front squat 😍
Around 15 min for time

Kara

Front Squat + Endurance Metcon

Intervals + Power clean/running

12 min AMRAP

Hang clean + interval thruster work

So so good!!! I always feel my strongest when I do a Manders workout 💪🏽 you always deliver the best! Thank you for the workout!

Maci

Glute & Hamstrings (gym/machine)

Lower body strength & conditioning

Lower body strength & metcon

Upper body strength, metcon & accessory

Heavy Power clean + For Time Metcon

Heavy single front squat, metcon & accessory

Upper body hypertrophy & METCON

I love this workout! But I don’t understand the rest periods between sets…the bigger compound squat sets, especially with reps to failure, should have the 2+ min breaks, not the accessory work! It makes no sense. I reverse the rest periods but newer lifters won’t know to do this.

EMOM & Helen

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