31/03/2020
At first glance, this EMOM doesn’t look so bad. However, once you get into it, you will most definitely think otherwise; it will test your grip, shoulders and midline. For the entire 15 Min EMOM, athletes will be working for :50, accumulating max repetitions at each movement. The rest/transition period will go quick so be sure to have everything you need within close proximity to each other. The workout starts with Double-Unders or Single-Unders or Jumping Jacks - no matter what variation of jumping you are doing, the goal is to keep moving for all :50. If you trip up, no worries, just get right back into it before the time is up!
The second minute/movement, DB Suitcase Alt. Step-Ups, will be your opportunity to breathe. Use this to focus on your breathing, while constantly moving through your reps. You hold a single DB, KB, or even a real suitcase in one hand and step up on a box. Box height will vary, but about 16-20" is good for most people. Your thigh should be parallel to the ground or high should be *slightly* lower than your knee.
Finally, the third minute will test your shoulder and midline stamina, especially after the jump rope and weight step-ups. Plank Up Downs involve alternating between a tall plank and a low plank (on your forearms). We want to see minimal hip rotation, keeping everything in a rigid, hollow plank position. The important thing to remember about these is to switch arms when pressing up into extension and lowering down! All in all, keep moving for the entire :50 of every minute!
WARM UP
EMOM x 6 MINUTES
MIN 1 - :50 Single-Unders
MIN 2 - :50 Alt. Step-Ups
MIN 3 - :50 Plank Hold (:25 in a tall plank; :25 on forearms)*
*In the second round, switch to alt. Plank Up downs
EMOM x 15 MINUTES for total reps
MIN 1 - :50 Max Double-Unders or Single Unders or jumping jacks
MIN 2 - :50 Max DB Suitcase Alt. Step-Ups
MIN 3 - :50 Max Plank Up/Downs
1 Round = 3:00 Rotation
CASH OUT
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 - Hollow Rocks
MOVT 2 - Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups💪🐻
