EMOM

Single-Arm Supremacy (12 min)

12 minDumbbell
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A 12-minute EMOM cycling through 3 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is a dumbbell.

The Workout

  • Minute 1: 6 Single-Arm DB Snatches (each arm)
  • Minute 2: 6 Single-Arm Push Press (each arm)
  • Minute 3: 6 Single-Arm Front-Rack Lunges (each arm)

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.
  • Pick a weight you can move unbroken for all rounds. Dropping the dumbbells early means the load is too heavy.
  • Keep the dumbbells close to your body on presses and carries - it reduces shoulder strain over longer sets.
  • Rest the dumbbells on your thighs between sets rather than bending all the way down to the floor each time.

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