Workout of the day

Get ready to tackle our Wednesday EMOM Challenge! This workout is designed to test your upper body strength with strict movements every minute. As always, pace yourself and focus on good form. Let’s strengthen those arms and back, one rep at a time!

The workout of the day consists of:

Every minute on the minute for 12 minutes:

  • 1 Strict Pull-Up
  • 3 Bar Dips

Scaling

Beginners: Assisted pull-ups with a band or jumping pull-ups; Bar dips with legs assisted on the ground
Intermediates: Pull-ups with kipping if strict form is challenging; bar dips as prescribed RX: As prescribed or up the reps if you want!

No equipment

Without equipment:

  • Replace strict pull-ups with towel rows or door frame rows
  • Replace bar dips with chair dips or push-ups

Warmup

3 Rounds:

  • 30 seconds jumping jacks
  • 5 scapular pull-ups
  • 5 bench dips
  • 5 push-ups
  • 30 seconds hollow hold

Cooldown

2 Rounds:

  • 30 seconds static hang
  • 30 seconds tricep stretch (each arm)
  • 1 minute child’s pose
  • 1 minute cobra stretch