EMOM 24

SUNDAY · OCT 18 · 24 MIN

EMOM 24

Four movements, one a minute, six times through. The clock starts the next minute whether you are ready or not, so how fast you work is how much you rest. One dumbbell and a rope covers all of it.

Warm up

Five minutes easy, then one slow round of all four movements.

The work

EMOM 24. One movement a minute, six times through.

Every four minutes:

Scaling

No rope, run in place or do fast step ups for the 40 seconds. No dumbbell, a loaded backpack covers the squat and the press. The snatch is the technical one, so swing it between your legs and stand up tall, or do 10 swings instead.

Notes

If a minute takes you more than 45 seconds, cut the reps until it does not. The rest at the end of each minute is what makes the next round repeatable. Keep the dumbbell light enough that minute six looks like minute one.

Tell me what you thought of this week's standard, whether you held it, started it and quit, or there's something else on your mind. Just hit reply.

Whatever you got in today, that's enough. It all counts. See you on the next one.

The rest of the week lives in the Strava club.

Tony.