Macho Man WOD: workout, how to scale it and how it is scored.

• Macho Man is an EMOM until you cannot complete the block within the minute.
• The block is 3 power cleans, 3 front squats and 3 jerks: 9 reps.
• Each minute counts as a round; the rest is whatever is left of the minute.
• It is compared with your previous record, with the same load.
• You scale it by lowering the load or fixing the number of minutes beforehand.

Macho Man is a named WOD with a fixed workout that you repeat to measure progress: because it does not change, today's score can be compared with the one from weeks or months ago.

It is an EMOM: at the start of each minute you do a fixed block and rest whatever is left. How the format works is in the EMOM guide.

Format

EMOM until you cannot complete the block within the minute.

The block

3 power cleans, 3 front squats and 3 jerks, in that order and with one barbell.

One round

3 + 3 + 3 = 9 reps. Each minute is a round.

A power clean takes the bar from the floor to the shoulders without dropping into a full squat; the front squat is the squat with the bar in front; the jerk takes the bar overhead with a leg drive. The load is set by the Rx version for your category; check the current standard of your box or competition.

You log the rounds, that is, the minutes, in which you completed the whole block. Some sources also add the loose reps of the round you did not finish: always use the same criterion so attempts can be compared.

A made-up example, only to show the arithmetic and not a reference: 10 full rounds are 10 × 9 = 90 reps.

Follow the order of the guide to scaling a WOD and change one thing at a time.

Scaled

Load

Lower the weight to one with which you complete the block leaving some rest in each minute.

Time

Instead of going until you fail, fix the number of minutes beforehand. Made-up example: 10 minutes, which is 90 reps.

Movement

Without a barbell, use dumbbells or a kettlebell and log it as a scaled version.

Half version

The same block every two minutes (E2MOM): the work per minute halves and there is more rest. Log it as a reduced version, not as Macho Man.

At home

With dumbbells or a kettlebell you keep the three movements and the 9 reps per minute; the load changes and so does the version you log.

With a partner

Alternating minutes: one person does the block on the odd minutes and the other on the even ones, with a single barbell. How to split and score is in the partner WOD guide.

• Do the block with your usual technique even if you have time to spare: the rest is whatever is left of the minute.
• Decide before starting what you do if you do not finish the block within a minute: stop and log it, or finish it and start the next one.
• When the block fills almost the whole minute, the rest disappears; it is the sign that the attempt is nearing its end.
• A timer with a signal at the start of each minute saves you from counting minutes while you work; the WOD timer guide explains how to set it up.

Compare with your own record, not with other people's results. Two attempts are comparable if the load, the block, the order and the criterion you scored with match.

Log the context (sleep, previous fatigue) and repeat it from time to time; the interval is in the benchmark WODs guide.

Zoku Athletics brings together a multimodal timer (For Time, AMRAP, EMOM, Tabata and mixed) that times Macho Man so you do not have to count minutes while you move. How to set it up step by step is in the WOD timer guide.

If you only need the clock, the online WOD timer on this website runs in the browser, with no sign-up and no cookies.

You can create your Free account on the website, no card needed; how the account and the subscription are managed is covered in account and subscription on the Zoku site.

The app is not public on the stores yet. It is in testing and there is no launch date.

The Free plan is free, with no card and no expiry. Pro and Elite are paid; what each includes is shown in the plans section of the home page.

Who is behind the website and the app: About Zoku Athletics.

• Benchmark WODs: Fran, Cindy, Grace, Helen: Fran, Cindy, Grace and Helen: what each benchmark WOD is, how to repeat it under comparable conditions and how to track your progress.
• EMOM workout: meaning and how to build one: What an EMOM workout is and how to build one: how it works minute by minute, how to score it, variations and no-equipment examples.
• How to scale a WOD: Rx vs scaled: What Rx and scaled mean, when to scale a WOD and how to adjust load, movements and volume without losing the stimulus or your technique.