Alt EMOM x 4 ROUNDS (16min)
Min A: 15 Bike Cals
Min B: 10 Single Arm Dumbbell Rows on Each Arm
Min C: Max L-Sit or Hollow Hold
Min D: Rest
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 Split Squats (Each Leg)
25 Jumping Jacks or 50 Single Unders
Specific Warm Up
Start by doing 2-3 Sets of 5 Dumbbell Rows, gradually increasing from lighter weights to your working weight for the day. Be sure this is a weight that is very challenging for 10 reps, but a weight at which you are positive you can go unbroken on 3-4 Rounds.
After that take 2-3 warm up attempts at your L-Sit or Hollow Hold. Keep these brief, but go long enough to tell your body what the hell you’re about to do!
Finally, it’s bike time. :30 at a moderate pace, rest. :20 at a pretty hot pace, rest. :10 all out, rest. Then we’re ready!
Workout of the Day
Alt EMOM x 4 ROUNDS (16min)
Min A: 15 Bike Cals
Min B: 10 Single Arm Dumbbell Rows on Each Arm
Min C: Max L-Sit or Hollow Hold
Min D: Rest
Workout Notes
It may not look like it, but this is what my hero, Pat Sherwood, would call one of our “strength days at a high heart rate.” The bike (or your choice of cardio) is meant to get your heart rate up and keep you out of breath for the majority of the workout. The Bent Over rows are for posterior chain pulling strength. The L-Sits or Hollows are for static hold core strength. The rest is for rest!
If you’ve never done a workout like this with us before, it’s simpler than it all looks. “Alt. EMOM” stands for Alternating Every Minute On the Minute. That means that you’ll need a timer or a clock you can keep your eye on closely. At the start of the workout, at the top of the first minute, you’ll do 15 Calories on an Air Bike (or your cardio substitution from below.) Let’s say that takes you 45 seconds. You will then rest for the remaining 15 seconds until the top of the next minute. The next minute, on the minute (get it?) you will do 10 Dumbbell Rows on each arm. Let’s say that takes you 35 seconds. That means you will rest for 25 seconds until the top of the next minute. Finally, at the top of the third minute, you will start your static hold of choice and do as much as you can in that minute. This should be a hold that you cannot keep up for one minute straight! Expect to do a little hold, do a little rest, do a little hold, do a little rest until that minute is up. The next minute is just resting before you repeat the whole thing 3 more times for a total of 4 Rounds, or 16min. Entiendes?
Bike Modifications
If you are biking on an Air Bike, make sure this is a number that you can crank out in the first round in around 30-40 seconds. That way, once you get more tired we won’t run the risk of having it be unachievable in the one minute window. If you are using a different cardio device or don’t have a cardio device, use our Cardio Options page to design your own :40 of Cardio that works for you!
Bent Over Row Modifications
The bent over row should be accessible to everyone with their dumbbells, but if you wanted to, you could swap in a different kind of pulling like Bodyweight Rows or Strict Pull Ups!
L-Sit/Hollow Hold Modifications
This should be really challenging! Both videos show many options for these movements but the important thing is that you are challenging yourself enough. At the most, with a solid hollow hold, you shouldn’t be able to hold it for more than :30 to :40 without some serious struggle. With the L-Sit Variation, consider yourself lucky if you can do :10 to :15 chunks!
Optional Accessory Work
Accumulate 25-50 Hand Release Push Ups in as few sets as possible.
Cool Down
1-2min in PVC T-Spine Stretch
1-2min in Samson Stretch on Each Leg
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