ALT. EMOM x 4 ROUNDS
Min A: Front Plank
Min B: Single Leg Glute Bridges
Min C: Side Planks
Min D: Arch Ups
Min E: Rest
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
5 Hang Power Snatches with a PVC Pipe or Empty Bar
5 Overhead Squats with a PVC Pipe or Empty Bar
10 Hollow Rocks
25 Jumping Jacks
Specific Warm Up
Today’s workout doesn’t need much! Give :10-:15 of a hold to each movement to make sure you have a variation that feels right for your body and then get after it!
Workout of the Day
ALT. EMOM x 4 ROUNDS
Min A: Front Plank
Min B: Single Leg Glute Bridges
Min C: Side Planks
Min D: Arch Ups
Min E: Rest
Workout Notes/Modifications
Today’s workout is meant to follow the “Half Murph” from yesterday. Meaning, you are probably VERY sore everywhere today! That’s why this workout is a little lighter and involves very little range of motion. Holds are great for us, so this is very useful either way, but it’s about the only thing I can imagine doing in the day or two after Murph!
If you haven’t seen a workout like this before, today’s workout is what’s known as an “ALT. EMOM.” That stands for Alternating Every Minute On the Minute. In these types of workouts, you’ll need a clock that beeps every minute, so you know when to switch (alternate) between movements. Each movement should be started at the beginning of each new minute (or, ON the Minute) which means you may need to factor in using the last 10-15 seconds of each minute as time to transition to your next movement. Let’s break down today’s moves.
Front Plank: You can use any variation of Front Plank, Single Arm Plank, or Around the World Plank that you like. If you are into the isometric hold but looking for something other than a plank, go for a Hollow Hold instead. If you’d rather hit the core with some crunching, go for Sit Ups, V-Ups, or if you really want to crank it up, Toes To Bar.
Single Leg Glute Bridges: These are written to be done as :25 of reps on one leg and :25 of reps on the other leg, but if you want to turn them into :25 holds instead, that’s cool! If you can’t rock the single leg, try regular glute bridges!
Side Planks: These should be done for roughly :25 per side so you still have some transition time at the end. All modifications are in the video.
Arch Ups: Just like the Single Leg Glute Bridges, if you aren’t feeling the slow reps, you can also just turn this into an Arch Hold. If you aren’t able to do these, you can skip them altogether or do something like very slow PVC Good Mornings with no weight.
Optional Accessory Work
Tabata*:V-Ups or Toes To Bar
*A Tabata is an interval workout where you’ll perform ONE movement as hard as you can for :20 and then you’ll rest for :10. This is repeated 7 more times for a total of 8 Rounds (4min.) If it helps, look at it this way:
8 ROUNDS
:20 Work
:10 Rest
There are many free Tabata timers you can download and of course, there are the always polarizing Tabata Songs you can look up as well!
Cool Down
1-2min of Samson Stretch on Each Leg
1-2min of Chest Stretches on Each Side
1-2min of PVC T-Spine Stretch
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