EMOM

🏋️‍♂️ EMOM of the day

Long Full-Body Grinder (25 min)

  • Minute 1: 10 Kettlebell Swings
  • Minute 2: 10 Goblet Squats
  • Minute 3: 10 Push-ups
  • Minute 4: 10 Dumbbell Rows
  • Minute 5: 15 Sit-ups
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📁 Workout examples

Conditioning EMOM (20 min)

  • Minute 1: 10 Burpees
  • Minute 2: 12 Dumbbell Deadlifts
  • Minute 3: 10 Push-ups
  • Minute 4: 20 Mountain Climbers (each leg)
  • Minute 5: Rest
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KB (Kettlebell) complex + push (16 min)

  • Minute 1: 5 KB snatch (each hand)
  • Minute 2: 15 Pushups
  • Minute 3: 5 KB thruster (each hand)
  • Minute 4: 8 KB row (each hand)
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Dumbbell Athletic Flow (15 min)

  • Minute 1: 6 Dumbbell Snatches (each arm)
  • Minute 2: 8 Dumbbell Front Squats
  • Minute 3: 10 Push-ups + 10 Sit-ups
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The Grand Finale (30 min)

  • Minute 1: 10 KB Swings
  • Minute 2: 10 Goblet Squats
  • Minute 3: 10 Push-ups
  • Minute 4: 10 DB Rows
  • Minute 5: 20 Sit-ups
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Strength Complex (20 min)

  • Minute 1: 3 Deadlifts
  • Minute 2: 3 Front Squats
  • Minute 3: 3 Push Jerks
  • Minute 4: 3 Pull-ups
  • Minute 5: Rest
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Unilateral Madness (15 min)

  • Minute 1: 6 DB Snatches (each side)
  • Minute 2: 8 Bulgarian Split Squats (each leg)
  • Minute 3: 6 Single-Arm Push Press (each side)
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The Engine Builder (20 min)

  • Minute 1: 12/10 Cal Row or Bike
  • Minute 2: 10 DB Deadlifts
  • Minute 3: 8 Push Press
  • Minute 4: 12 Russian Twists
  • Minute 5: Rest
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Death by Push–Pull–Squat (20 min)

  • Start with 3 reps of each, add +1 every round:
  • Push-ups
  • Air Squats
  • Pull-ups (or Rows)
  • 👉 Keep climbing until failure.
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Core & Carry EMOM (18 min)

  • Minute 1: 30-sec Farmers Carry
  • Minute 2: 8 Weighted Sit-ups
  • Minute 3: 8 Single-Arm DB Overhead Lunges (4/leg)
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Olympic Flow EMOM (15 min)

  • Minute 1: 1 Power Clean
  • Minute 2: 1 Front Squat
  • Minute 3: 1 Push Jerk
  • Minute 4: 1 Back Squat
  • Minute 5: 1 Push Jerk (from behind neck)
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Hero-Style Grinder (20 min)

  • Minute 1: 12 Burpees
  • Minute 2: 12 Rows
  • Minute 3: 15 Air Squats
  • Minute 4: 20 Sit-ups
  • Minute 5: Rest
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Dumbbell Multi-Move Madness (20 min)

  • Minute 1: 5 DB Deadlifts
  • Minute 2: 5 DB Hang Cleans
  • Minute 3: 5 DB Front Squats
  • Minute 4: 5 DB Push Press
  • Minute 5: Rest
  • 👉 All unbroken if possible. Repeat x4 rounds
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3D Functional Circuit (15 min)

  • Minute 1: 10 Lateral Lunges (5 each side)
  • Minute 2: 8 Hand-Release Push-ups
  • Minute 3: 6 DB Snatches (3/side) + 20-sec Plank
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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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Barbell EMOM Express (12 min)

  • Each Minute:
  • 3 Deadlifts
  • 2 Hang Cleans
  • 1 Push Press
  • 👉 Cycle smoothly. Use ~60–70% 1RM.
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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
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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
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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
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CrossFit-Style Triplet (18 min)

  • Minute 1: 6 Burpees + 6 Air Squats
  • Minute 2: 8 DB Snatches (alternating)
  • Minute 3: 12 Sit-ups
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