Last week was a weird week (wait… have we been saying this every week for the past year?) Regardless, last week called for a serious challenge mid-week. I wrote up the original version of this for a local advanced client (who wanted to get in a workout but was mentally “done” because of Zoom meetings), but ended up testing it myself as well.
The intensity is not for beginners... Share on XThe intensity is not for beginners… but it could be scaled up or down (shorter sets, fewer EMOM rounds…) Here’s the version that we tried last week (and which stuck with us for a few days). This workout is designed to hit everything at least a little, but fits into a week where the next sessions include a fair amount of bodyweight and kettlebell upper body challenges. I would also recommend doing the Cal Poly Hip Flow (and/or your favorite mobility sequence) before/after this challenge. There’s a lot of work hidden in this combo.
As I’ve mentioned in a previous post on the EMOM (Every Minute on the Minute) topic, a rule of thumb for adjusting the number of reps is after the first few rounds you should have between 25-30 seconds left of the minute to “recover”. If it’s less than 20 seconds on that first round, then you’re trying to do too much on each minute – this might be the time needed for the exercises themselves, or it may just be where you are right now with your fitness. Either way, make adjustments (fewer reps each round) and make note of it for next time. Likewise if you’re finishing the set and there’s too MUCH standing around time, add in a few reps as well. In the example below you’ll see there’s a suggested range for some of the moves.
Here’s the Workout:
Joint Mobility warmup.
Warmup Mini Circuit 3x:
- 1x Prying goblet squat
- 10 Kettlebell swings
First EMOM (Every Minute on the Minute) Sequence – we did 10 minutes… that was enough!
- 10 Alternating Lunges with kettlebell (we used 16kg held at chest height)
- 5/5 Kettlebell rows (also 16kg)
Second EMOM Sequence – we also did 10 minutes, but can be adjusted up or down.
- 5-7x Sandbag thrusters (or use double kettlebells – fair warning, these get intense fast)
- 12-15 Kettlebell swings
Third EMOM Sequence for 5-10 minutes (in case you run out of time) – and yes, there’s only 2x “Navy Seal Burpees”* but that’s because they take some time – as do the Cross Reach situps* We are super into these right now for whatever reason… you can substitute regular burpees or sprawls if necessary as well.
- 2x “Navy Seal Burpees” (jump down, pushup, bring the right knee in and back, pushup, bring the left knee in and back, pushup, standup)
- 6x Cross Reach Situps
We finished up with our standard joint mobility sequence and that was that! It was a lot of fun. Leave a comment if you tried it or have an idea for a variation to share!
*New videos coming for these moves!
**Here’s a short video about the EMOM concept you might enjoy – there’s also an example workout included:
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