ALT. EMOM x 4 ROUNDS
A. 10 Single Leg Romanian Deadlifts
B. 10 Bench Press
C. 5-10 Strict Toes to Bar
D. Rest
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
6 Spiderman Lunges (3 per leg)
Specific Warm Up
Let’s treat this specific warm up the way we do a Strength Day. For each movement, test an easy/light variation of the movement for 3-5 reps. Then, if necessary or applicable, continue doing sets of 3-5 reps, gradually increasing resistance/difficulty until you’ve got what you want to use today. Simple!
Workout of the Day
ALT. EMOM x 4 ROUNDS
B. 10 Bench Press
C. 5-10 Strict Toes to Bar
D. Rest
Workout Notes/Modifications
This workout is strength work in conditioning wrapping paper! This format 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: This should be 10 Single Leg Romanian Deadlifts on Each Leg. This SHOULD be work that takes up the most of your minute today. It will probably take close to the whole minute if you are challenging yourself. Of course, if you aren’t doing the Single Leg variation and instead want to do a double legged Romanian Deadlift or even a standard Deadlift from the floor, then it will take less time to do 10 reps. If you choose one of those two ideas, you can feel free to add more reps, if that’s what suits your needs today!
Minute B: 10 Bench Press will only take about :30 or so, including setting yourself up on the bench, so you should have a solid :30 to dismount and get ready for the next move. Any press will do, so if pressing in a different direction (and maybe adding reps?) makes more sense for your body today, get after it! Here are more pressing options: Push Ups, Dips, Dumbbell Bench Press, Strict Press, or Floor Press.
Minute C: Strict Toes to Bar are a very high level movement, especially for repeated sets of 10 reps. For that reason, I would say that if you CAN do any reps of the movement, you should do as many as you can, even if it’s only 3 or 5 per minute. If you cannot do this movement for a multitude of reasons, go with strict hanging knee raises, V-Ups, Sit Ups, or spend as much of this minute as you can doing one of the following: 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.
Minute D: REST! The best part! Take your rest. Let your muscles recharge and get after the next round!
Optional Accessory Work
Today would be a perfect day for 10-20min of steady, moderate cardio. Take a power walk to look at Christmas lights! Go on a light jog, bike, elliptical, you name it. Moderate, sustained, cardio.
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each arm
1-2min of Pigeon / Figure 4 on each side
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