Beginner: 20-Minute EMOM

EMOM's (Every Minute on the Minute) are such great workouts, especially for beginners. The work/rest combo can feel really rewarding. You're continuing to build up your cardiovascular endurance and working both aerobic and anaerobic capacities through the workout. They're efficient, and they're effective.

What if I can't do all of exercises in the round? Example: "I've been doing push-ups for :59 seconds but I'm still at rep 8. Do I continue to 10 and then do the next exercise?" Nope! You stop when the minute stops and move on to the next exercise immediately. Sure, it can sometimes feel a little hectic if the rep-requirement is outside your range, but it's an opportunity to stop, reset, try a new exercise and then come back and try again a little harder the next round.

What are the exercises I need to know? 

Ruck Thrusters Ruck Thrusters are a Squat to Overhead Press with the ruck. First, get in squat position, feet shoulder width apart, feet barely turned out. Your ruck is in your hands parallel to your chest. Complete the squat, with your knees straight and stable and heels on the floor. As you stand up, press your ruck overhead for 1 rep.

Ruck Bent Over Rows The bent over row primarily works your back muscles, so concentrate on their movement as you complete this exercise. Standing tall, core engaged, feet hip width apart, bend forward at the hips, and keep the back straight with a slight bend in the knees. Your glutes should be engaged. Hold your ruck horizontally by the top and bottom with both hands. Lower your ruck to the floor until your elbows are straight. Keeping your back flat, bring your ruck to your torso and then back down for 1 rep.

Ruck Serve the Platters Standing tall, strong core, soft knees. Hold your ruck horizontally with your palms open, elbows bent close to your body. Bring your ruck out and sightly up, like a waiter would serve a platter. Bring your ruck back in close to your torso for 1 rep. This exercise should be done SLOWLY for maximum benefit.

Ruck Squat Front Raise Hold your ruck in both hands horizonally. Standing tall, bracing your core and keeping your back straight in ready squat position. Squat as your raise your ruck parallel to shoulder height and bring it back down as you stand.

Reverse Lunges Lunges are ruck-optional today. Stand tall, hands on your hips, take a large step backwards with your left foot. Lower your hips so your right thigh is parallel with the floor and your left knee hovering above the floor. Make sure your right knee is in line with your right ankle. Bring your feet back parallel and reverse lunge with the opposite foot.

THE WORK: 20-Min EMOM

2 x Rounds of:

  1. :30 seconds Mountain Climbers
  2. 10 x Push-Ups
  3. 10 x Ruck Thrusters
  4. 10 x Ruck Bent Over Rows
  5. 10 x Ruck Serve the Platters
  6. 10 x Ruck Squat Front Raise
  7. 10 x Reverse Lunges (Ruck in Bear Hug)
  8. :30 Ruck-Front Wall Sit
  9. :30 Burpees
  10. 1 Minute Rest

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