EMOM Workout Plan: 3 Day Conditioning
Intermediate EMOM-style conditioning: perform the listed reps at the top of each minute and rest with the remaining time. Simple, athletic moves to build cardio capacity and work capacity.
Routines
Day 1 — Full-Body Engine
Mixed EMOM introducing rope, hinge, squat, push, lunge, and core patterns. Aim for steady effort and clean reps.
Intermediate
44 mins
372 Kcal
Day 2 — Lower Grind EMOM
Lower-body dominant EMOM with athletic lateral work and core stability.
Intermediate
44 mins
335 Kcal
Day 3 — Upper & Core Flow
Upper-body push, hinge, and core emphasis with fast feet for engine.
Intermediate
45 mins
409 Kcal
