EMOM Conditioning

Mixed EMOM introducing rope, hinge, squat, push, lunge, and core patterns. Aim for steady effort and clean reps.

1. Jump Rope

   5 sets

   0 reps

   15s rest

2. Kettlebell Swing

   5 sets

   15 reps

   15s rest

3. Squat m

   5 sets

   15 reps

   15s rest

4. Incline Push up

   5 sets

   12 reps

   15s rest

5. Mountain Climber

   5 sets

   40 reps

   15s rest

6. Plank Jack

   5 sets

   20 reps

   15s rest

7. Walking Lunge Male

   5 sets

   16 reps

   15s rest

8. Bicycle Crunch

   5 sets

   20 reps

   15s rest

Lower-body dominant EMOM with athletic lateral work and core stability.

1. Jumping Jack

   5 sets

   0 reps

   15s rest

2. Sumo Squat m

   5 sets

   15 reps

   15s rest

3. Transverse Step Up

   5 sets

   12 reps

   15s rest

4. Straight Leg Hip Bridge

   5 sets

   15 reps

   15s rest

5. Skater

   5 sets

   24 reps

   15s rest

6. Bear Crawl

   5 sets

   20 reps

   15s rest

7. Reverse Lunge (leg kick)

   5 sets

   16 reps

   15s rest

8. Front Plank Toe Tap

   5 sets

   20 reps

   15s rest

Upper-body push, hinge, and core emphasis with fast feet for engine.

1. Quick Feet Run

   5 sets

   0 reps

   15s rest

2. Kettlebell Swing

   5 sets

   18 reps

   15s rest

3. Push-up

   5 sets

   10 reps

   15s rest

4. Mountain Climber

   5 sets

   45 reps

   15s rest

5. Russian Twist

   5 sets

   24 reps

   15s rest

6. Skater Hops

   5 sets

   24 reps

   15s rest

7. Jump Rope

   5 sets

   0 reps

   15s rest

8. Plank Jack

   5 sets

   22 reps

   15s rest