E4MOM x 5 ROUNDS
20 Lunges
10 Handstand Push Ups
20 Box Jumps
10 Pull Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
3 Inchworms with a Push Up
Specific Warm Up
For this workout, there are 4 movements and aside from the lunges, each of them will take some time to work up to. First of all, we have to find a handstand push variation or substitution and get that ready to go. Then we have to work up the courage to get our legs to box jump, and finally we need to work on our pull ups or pull up substitutions. Once you’ve touched on all of that, you should be ready to rock!
Workout of the Day
E4MOM x 5 ROUNDS
20 Lunges
20 Box Jumps
10 Pull Ups
Workout Notes
This workout is full of high skill movements! Be ready to modify the hell out of this one. Remember that what we are really looking for is a leg movement, followed by a pressing movement, followed by a jumping movement, followed by a pulling movement. Your specific movements are personal to you! As long as you follow that pattern, you will get a great workout.
The format of the workout is an E4MOM, meaning Every 4 Minutes on the Minute. This means that you start a clock and do the first round as fast as you can. When the work is done, you rest until the clock hits the 4min mark, at which point you will get after round 2. Then when the clock hits the 8min mark, you’ll start round 3. Start round 4 at the 12min mark, and finally round 5 at the 16min mark. Remember to do each round as fast as you can and then embrace the rest time that’s left until you have to go again!
Lunge Modifications
These lunges are meant to be weightless for 20 total reps, 10 on each leg. However, if you are feeling spicy, you can go ahead and add weight! Just remember that it’s 100 lunges by the end of the workout…
If you can’t find a lunge variation that works for you in the lunge video, go with a classic Air Squat. If bending at the knees is giving you trouble, go with light Deadlifts or Kettlebell Swings, but know that if you did Day 4 yesterday, you may be feelin’ TOASTY in the ol’ glutes and hammies.
Handstand Push Up Modifications
These are easy so everyone should be able to do them pretty much, right? LOLLLLZ. The ideal substitution for these would be 10 double dumbbell (or barbell) Push Presses. Make them as tough as you can, but keep them clean! If you can’t press overhead today, replace with you pressing of choice: Push Ups, Floor Press, Bench Press, or Dips.
Box Jump Modifications
Ideally, I’d love to have you do some kind of jumping here. Even if it’s just over your PVC pipe! There are many options in the Box Jump video, but if they aren’t working for you, use Power Jumps. Other options would be Air Squats, Jump Squats, Deadlifts, or Kettlebell Swings, depending on which options you may have used earlier in the workout. Don’t double up unless you have to!
Pull Up Modifications
These are meant to be kipping pull ups, if you have that skill. If you don’t, today would be an excellent day for Jumping Pull Ups! If you don’t have the space for that either, go with Bodyweight Rows, or pull downs with some sort of bands or cables. Any pulling will do!
Optional Accessory Work
Bicep Curls! Chase the pump!
3-5 Sets of 8-12 reps
Cool Down
1-2min in Saddle Pose
1-2min in Happy Baby
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