Wednesday 14/08/2024

FitneSS

EMOM Warm-Up

1. Leg Swings (Frontal/Sagittal) - 45s work, 15s rest

2. World’s Greatest Stretch - 45s work, 15s rest

3. Inchworm to Push-Up - 45s work, 15s rest

4. Scapular Push-Ups - 45s work, 15s rest

5. Hip Flexor Stretch/Reach - 45s work, 15s rest

6. Squat to Hamstring Stretch - 45s work, 15s rest

7. Handstand Shoulder Taps - 45s work, 15s rest

8. Lunge with Overhead Reach - 45s work, 15s rest

B. 3 Alternating Sets

B1.
16 Back Rack Reverse Lunges
8 reps per leg, alternating
Rest: 30 seconds

B2.
6-8 Dual Dumbell Strict Press 

*unbroken reps
Rest: 2 minutes

C. EMOM (Every Minute on the Minute) for 18 minutes:

• Minute 1: 10-15 Deadlifts @ 102/70 kg

• Minute 2: 10-15 Toes-to-Bar

• Minute 3: 10-15 Dual Dumbell Hang Power Cleans @ 22,5/15kg

• Minute 4: 10-15 Chest-to-Bar Pull-ups or kipping variations

• Minute 5: 10-14 Dual Dumbbell Front Rack Reverse Lunges @ 22,5/15 kg

• Minute 6: Rest

Note: Adjust weights and reps according to your fitness leveto finish within the minute.

Outdoor Equipment-Free Workout

EMOM Warm-Up

1. Leg Swings (Frontal/Sagittal) - 45s work, 15s rest

2. World’s Greatest Stretch - 45s work, 15s rest

3. Inchworm to Push-Up - 45s work, 15s rest

4. Scapular Push-Ups - 45s work, 15s rest

5. Hip Flexor Stretch/Reach - 45s work, 15s rest

6. Squat to Hamstring Stretch - 45s work, 15s rest

7. Handstand Shoulder Taps - 45s work, 15s rest

8. Lunge with Overhead Reach - 45s work, 15s rest

B. 3 Alternating Sets:

• B1. 16 Shrimp Squats
  8 reps per leg, alternating
  Rest: 30 seconds

• B2. 6-8 Pike Push-Ups (feet on elevated surface if possible)
  Unbroken reps
  Rest: 2 minutes

C. EMOM (18-32 minutes):

• Minute 1: 15 Bodyweight Kang Jump Squats

• Minute 2: 10-15 Toes-to-Bar or V-ups if not available.

• Minute 3: 15 Burpees

• Minute 4: 10-15 Pull-Ups (strict or kipping)

• Minute 5: 14 Pistols or Split Jumps (7 per leg)

• Minute 6: Rest

Note: Adjust reps to ensure you can complete the exercises within the minute.

Competition

EMOM Warm-Up

1. Leg Swings (Frontal/Sagittal) - 45s work, 15s rest

2. World’s Greatest Stretch - 45s work, 15s rest

3. Inchworm to Push-Up - 45s work, 15s rest

4. Scapular Push-Ups - 45s work, 15s rest

5. Hip Flexor Stretch/Reach - 45s work, 15s rest

6. Squat to Hamstring Stretch - 45s work, 15s rest

7. Handstand Shoulder Taps - 45s work, 15s rest

8. Lunge with Overhead Reach - 45s work, 15s rest

B. 4 Sets:

• B1. 3 DB Vertical Jumps
  *Focus on speed and force into the floor. Use with 7-11 kg per hand
  Rest: 20 seconds

• B2. 3 Rebounding BoxJumps
  *maintain rebound
  Rest: 20 seconds

• B3. 3 Barbell Thrusters @ 55-60% (from rack)
  Rest as needed

C. 3 Sets:

• C1. 16 Back Rack Reverse Lunges
  8 reps per side, alternating
  Rest: 30 seconds

• C2. 6-8 Kipping Deficit Handstand Push-ups
  Aim for a tough deficit and unbroken reps
  Rest: 2 minutes

D. SleddPush:

• 10 sets of 10 seconds @ heavy/grinding effort
  Rest: 30 seconds between sets

E. EMOM (18-30 minutes):

• Min 1: 10-15 Deadlifts @ 102/70 kg

• Min 2: 10-15 Toes to Bar

• Min 3: 10-15 Hang Power Cleans @ 52/36 kg

• Min 4: 10-15 Chest-to-Bar Pull-ups

• Min 5: 15m Dumbbell Front Rack Walking Lunges @ 23/16 kg

• Min 6: 30 seconds Ski @ Easy Effort