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Today’s Workout: EMOM Spicy Edition 🔥

We’ve got a 20-minute EMOM (Every Minute On the Minute) made up of max reps each minute.

Here’s how it works:

Minute 1 – Max Burpee Box Jump Overs

Minute 2 – Max Bench Press (Dumbbells)

Minute 3 – Max Double UndersMinute 4 –

Rest⏱ Repeat for 5 rounds total


Let’s break down each movement:


🧱 Burpee Box Jump Overs

  • Chest must touch the floor on every burpee — step or jump up from the ground

  • Focus on pushing the ground away with a straight back (no worming!)

  • Use your arms to propel up and catch low on the box

  • You can twist and step down, or step over if you're not comfortable jumping

  • Pro tip: Staying low saves energy!


💪 Dumbbell Bench Press

  • Sit on the bench, rest dumbbells on your knees

  • Use your knees to help kick the weights into place

  • Start at the top — rep begins when arms are extended

  • Rotate dumbbells to a 45° angle to protect your shoulders

  • Touch your chest, then press back up

  • Go for smooth, consistent reps for the full minute


🔁 Double Unders

  • Not quite there yet? Start with Penguin Claps: big, tall jumps + double taps on your sides while in the air — great for warming up your rhythm

  • When jumping rope:

  • ✅ Keep jumps tall and relaxed

  • ✅ Use a flick of the wrists, not big arm circles

  • ✅ Aim for control, not speed

  • Scaling option: Single Unders with that same tall jump focus


🎯 Goals for This Workout

  • Stay consistent across all rounds

  • Use the rest minute to recover just enough to hit the next round hard

  • Focus on form and breathing — especially on the double unders!

Let’s bring the heat, move well, and finish strong!



 
 
 

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