🏋️♂️ EMOM of the day
Flow to Fire (15 min)
- Minute 1: 10 Jump Squats + 10 Sit-ups
- Minute 2: 8 Burpees
- Minute 3: 12 DB Rows
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📁 EMOM workout examples
Barbell EMOM Express (12 min)
- Each Minute:
- 3 Deadlifts
- 2 Hang Cleans
- 1 Push Press
- 👉 Cycle smoothly. Use ~60–70% 1RM.
Balanced Burner (20 min)
- Minute 1: 8 DB Deadlifts
- Minute 2: 10 Push-ups
- Minute 3: 12 Jump Squats
- Minute 4: 10 DB Bent Over Rows
- Minute 5: 20 Russian Twists
Travel EMOM (Bodyweight Only – 15 min)
- Minute 1: 10 Jump Squats
- Minute 2: 8 Push-ups + 4 Burpees
- Minute 3: 30-sec Plank + 10 Mountain Climbers
Athletic Strength EMOM (20 min)
- Minute 1: 8 Box Step-Ups
- Minute 2: 6 DB Push Press
- Minute 3: 6 Pull-ups or Rows
- Minute 4: 10 KB Swings
- Minute 5: 20 Flutter Kicks
CrossFit-Style Triplet (18 min)
- Minute 1: 6 Burpees + 6 Air Squats
- Minute 2: 8 DB Snatches (alternating)
- Minute 3: 12 Sit-ups
The Strength Flow (15 min)
- Minute 1: 5 Barbell Deadlifts
- Minute 2: 5 Front Squats
- Minute 3: 5 Push Press
- Minute 4: 5 Bent Over Rows
- Minute 5: Rest
Athletic EMOM (20 min)
- Minute 1: 6 Dumbbell Snatches (each side)
- Minute 2: 8 Box Jumps
- Minute 3: 8 Pull-ups or DB Rows
- Minute 4: 10 Push-ups
- Minute 5: 20-second Plank + 10 Flutter Kicks
Dumbbell Full-Body Grind (20 min)
- Minute 1: 8 DB Power Cleans
- Minute 2: 6 DB Push Press
- Minute 3: 8 Goblet Squats
- Minute 4: 10 DB Rows
- Minute 5: 20-sec Plank
Bodyweight Beast Mode (15 min)
- Minute 1: 10 Jump Squats
- Minute 2: 8 Push-ups
- Minute 3: 6 Burpees + 10 Sit-ups