Barbell and Dips EMOM
Friday, September 11th, 2026
Strength + Metcon//EMOM//20 min
Rx
EMOM 20 Minute 1: 8 Barbell Reverse Lunges (185/125) Minute 2: 10 Ring Dips Minute 3: 8 Back Squats (185/125) Minute 4: 50 Cross Overs
Level 2
Barbell: 135/95 8 Ring Dips
Level 1
Barbell: 95/65 Box Dips 75 Singles
Goal: Build heavy lower-body strength and pressing stamina while maintaining jump-rope consistency.
Stimulus: Challenging loads and reps completed with enough time to reset each minute. Scale before pace breaks down.
Movements
barbell-reverse-lungering-dipback-squatcross-over
Equipment
barbellringsjump-rope