A 16-minute EMOM cycling through 4 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is a barbell.
The Workout
Minute 1: 5 Deadlifts (heavy)
Minute 2: 3 Front Squats
Minute 3: 5 Push Press
Minute 4: Rest
Tips
Complete all reps before the minute ends - that gap is your rest.
If you have less than 10 seconds per minute, reduce reps by 2–3 and rebuild from there.
Load conservatively - each set should be unbroken. If you need to break it up mid-set, the weight is too heavy.
Set up your plates and check your clips before the clock starts. Fixing your bar mid-workout eats into your rest.
Brace your core and breathe before each rep. This becomes more important as you accumulate fatigue.