ALT. EMOM x 5 ROUNDS
Min A: 10 Strict Press
Min B: 10 Bent Over Rows
Min C: 10 Deadlifts
Min D: Rest
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
10 Air Squats
10 Sit Ups
2 Spiderman Lunges
20 Mt. Climbers
Specific Warm Up
This workout is strengthy, so just spend 2-3 sets on each movement, 5 reps each. For each set, go up in weight/difficulty a little bit at a time until you think you have the proper weights for the day.
Workout of the Day
ALT. EMOM x 5 ROUNDS
Min A: 10 Strict Press
Min B: 10 Bent Over Rows
Min C: 10 Deadlifts
Min D: Rest
Workout Notes
Alright, we’ve got a strengthy little EMOM today! 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.
Minute A is 10 reps of Strict Press. This can be done with any variation that you find in the strict press video, but it can also be any of our usual pressing options: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press. We do have lots of push ups tomorrow (8 Count Body Builders) so if possible, I’d try to keep it to Strict Pressing or Dipping, but either way, we’re pressing on two back-to-back days! This should take 20-30 seconds, giving you about 30 seconds of transition time to the next move.
Minute B is 10 reps of Bent Over Rows. Again, this can be any version found in the video, but this could also be Bodyweight Rows or even Strict Pull Ups. Also, if you are in a gym, feel free to use a cable station to row or pull down. These are all great options!
Minute C is 10 reps of the deadlift. I’d love for this to be a really challenging set of 10. That means you MIGHT be able to do an 11th rep, but not a 12th! However, if you aren’t comfortable enough with the movement to push it, keep the weights very manageable and just work on your form!
Minute D is rest. Easy!
Optional Accessory Work
Perform 3 Planks, each 30-60 seconds long. Choose your toughest plank from the plank menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Cool Down
1-2min of Chest Stretches on each side
1-2min of Pigeon / Figure 4 on each side
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