Today's workout is a bodyweight 30-min EMOM (Every Minute on the Minute) and it's perfect for our newer athletes to get more familiar with EMOM pacing while building a stronger self. EMOM's are a great way to stay present in your workout (instead of zoning out and gutting through it). The workout consists of 5 simple movements, and you'll complete it over 6 total rounds.
No equipment is required for today beyond a workout timer app, a mat, some water, and some space to move around in. You'll set your timer and get started on the first exercise - in this case, squats. You'll complete your rep count and then rest for the remainder of the minute before moving on to the next exercise.
Always focus on good form over speed!
EQUIPMENT YOU NEED:
- WOD Timer app with EMOM function
NOTES
- Modify where necessary. Everyone starts somewhere!
- Safety over speed. Focus on good form first. Better skill will follow.
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REMINDER:
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WARM UP
| 10 x reps | Cat/Cow | |
| 10 x reps | Dead Bug | HARD COUNT |
| 10 x reps | Seated Wall Angels |
WORKOUT
Repeat this 5-minute EMOM cycle 5 more times = 30 min total
OPTIONAL: Add 1 minute of full rest between each cycle for 6 total minutes = 35 min total
| 10-14 x reps | Air Squats | |
| 8-10 x reps | Incline Push Ups | Wall Modification |
| :30 seconds | High Knee March | HARD COUNT |
| 10-14 x reps | Glute Bridge | |
| 8-10 x reps | Alternating Reverse Lunges | Supported Modification |
©PATHFINDER Ruck Training. All rights reserved.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.
1st EMOM in many years and now I remember why they’re a fun way to kick your own rear end. Format that let’s you decide how hard you wanna go & how much rest you want between sets. Thanks Amy!