ALT EMOM x 5 RDS
Min A: 8-12 Dips
Min B: 3-5 Turkish Get-Ups (Right Arm)
Min C: 3-5 Turkish Get-Ups (Left Arm)
Min D: 8-12 Bodyweight Rows
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Squats
Specific Warm Up
This workout is a simple one for which to warm up. Take each of the three movements and practice them with light weights (or very little challenge) for 3 sets of 3-5 reps. The Turkish Get Up is particularly complicated, so make sure to put in that practice time!
Workout of the Day
ALT EMOM x 5 RDS
Min A: 8-12 Dips
Min B: 3-5 Turkish Get-Ups (Right Arm)
Min C: 3-5 Turkish Get-Ups (Left Arm)
Min D: 8-12 Bodyweight Rows
Workout Notes
This is a very strengthy workout! It 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 supposed to be 8-12 Dips. That is a tall order for many, but some of you can do it, so I’m making you do it! If you have a gym available to you, this would be a great time to use an assisted dip station. If you don’t have a place or the ability to do dips, choose any pressing motion you’d like: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press
Minute B/C are 3-5 Turkish Get Ups on a single arm. The TGU is a very complicated movement and can be tough to learn, but it’s also something that is ridiculously good for you! Watch the entire video on the Turkish Get Up before attempting. The TGU is also easy to scale back because you can just stop at any point in the progression and reverse back to the beginning. For example, you can roll to the elbow, roll to the hand, then raise your hips (breakdancer position) and then instead of continuing on with the movement, set your hips back down, roll back to the elbow, the shoulder, and then flat on your back to the starting position. Pick the point that feels safest to you and use that as your destination!
Minute D is 8-12 Bodyweight Rows. Make sure these are super challenging sets! If you are looking to spice things up a little, you can do Strict Pull Ups instead, or you can always go with our trusty Bent Over Row.
Optional Accessory Work
Tabata: Mountain Climbers
*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 Chest Stretches on each side
1-2min of PVC T-Spine Stretch
1-2min of Child’s Pose
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