ALT. EMOM x 5 ROUNDS
Min. A: 10 Bench Press
Min. B: Max Strict Pull Ups
Min C: Max Dumbbell Squats
Min D: Rest
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
5 - 10 Scapular Drills on Pull Up Bar*
*Or in push up / plank position!
Specific Warm Up
We’ve got ourselves a strength-y kind of situation here. Three movements, none of which were really touched on in the General Warm Up. Work through each movement (or your modification) and go from a set of 10 that feels super easy to a weight/resistance that feels like it will be challenging for 10-20 reps. More on those rep schemes in the notes!
Workout of the Day
ALT. EMOM x 5 ROUNDS
Min. A: 10 Bench Press
Min. B: Max Pull Ups
Min C: Max Dumbbell Squats
Min D: Rest
Workout Notes
Alrighty! Today’s workout is what’s known as an “ALT. EMOM.” That stands for Alternating Every Minute On the Minute. In these types of workouts, you’ll need a clock that beeps every minute, so you know when to switch (alternate) between movements. Each movement should be started at the beginning of each new minute (or, ON the Minute) which means you may need to factor in using the last 10-15 seconds of each minute as time to transition to your next movement. Each round is 4 minutes long, including rest, so this will be a 20min workout. Let’s break down today’s moves.
Minute A: 10 Bench Press. This would ideally be 10 very challenging reps of either Barbell Bench Press or Dumbbell Bench Press. However, if you are at home you can also do Floor Press. Other great options today would be our other pressing movements like Dips, Hand Release Push Ups, or even an overhead press like the Strict Press. There isn’t any pressing on the docket for tomorrow, so go nuts! If you are stuck with weights that will not challenge you for 10 reps, you can also up the rep count or do “max reps” like the rest of these moves. Finally, you could make it harder by adding a slow (4-5 second) descent on some or all of your reps!
Minute B: Max Strict Pull Ups. Yeah, I know. I can hear you scoffing : ) All we need here is some strict pulling. That could be some sort of Strict Pull Up (assisted or unassisted,) Bodyweight Rows, or Bent Over Rows. If you are at a gym, feel free to get creative with cable stations as well! Cable stations are an amazing tool! No matter what you choose, safely do as many reps as you can in the allotted window. Be sure to stop around the :45 mark so you can take a breath and get ready for Minute C.
Minute C: Max Dumbbell Squats. I would love it if you chose something from the Dumbbell Squat Variation today, but hey, it’s your life! If you want to go with a barbell variation, go for it! The goal here is to take all of your tired upper body muscles and try to use them to hold the unruly dumbbells and grind your way through one minute of squats. Feel free to switch to Air Squats or squats to a chair if you aren’t ready to add weight!
Min D: REST!
Optional Accessory Work
Accumulate 1-3min in each side plank. Break it up as needed!
Cool Down
1-2min of Chest Stretches on each side
1-2min of PVC T-Spine Stretch
1-2min of Couch Stretch on each side