EMOM for 40 minutes Minute

1: 5 Air Squats + 5 Jump Squats Minute

2: 5 Push-Ups + 5 Clap Push-Ups Minute

3: 5 Sit-Ups + 5 V-Ups Minute

4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times


On a 40-minute clock, perform every minute on the minute (EMOM) of the prescribed work in the order written. Cycle through the 4 pairs of exercises.

The first movement is of each set is strict in nature and the second movement is more dynamic. Score is the total number of repetitions completed before the 40-minute clock stops.

Tips and Strategy Most athletes should figure out what they are going to do for their handstand pushups before they start.

The rest of the workout is really straight forward.

Intended Stimulus The smaller sets should allow the athlete to enjoy a gradual increase in heart rate.

Minute 4 will be the most challenging for most athletes, especially when fatigue starts to set in. If this is too easy for some of the more advanced athletes, they can double the reps.

Scaling Options EMOM in 30 minutes Minute 1: 5 Air Squats Minute 2: 5 Push-Ups Minute 3: 5 Sit-Ups