Workout of the day

Get ready for a thrilling ladder workout that will challenge your strength and endurance! Today we’re tackling a series of movements every minute on the minute (EMOM). As the reps increase and then decrease, you’ll push your limits and improve your conditioning. Let’s dive into this thrilling Thursday challenge and smash it together!

The workout of the day consists of:

EMOM (Every Minute on the Minute) for 10 minutes:

First Minute:

  • 1 Stiff-Legged Deadlift (20 kg / 44 lb)
  • 1 Clean (20 kg / 44 lb)
  • 1 Front Squat (20 kg / 44 lb)
  • 1 Push Jerk (20 kg / 44 lb)
  • 1 Overhead Squat (20 kg / 44 lb)

Second Minute:

  • 2 Stiff-Legged Deadlifts (20 kg / 44 lb)
  • 2 Cleans (20 kg / 44 lb)
  • 2 Front Squats (20 kg / 44 lb)
  • 2 Push Jerks (20 kg / 44 lb)
  • 2 Overhead Squats (20 kg / 44 lb)

…continue the ladder up to 5 reps and then back down to 1 rep.

Scaling

  1. Use a PVC pipe or broomstick instead of 44 lb / 20 kg if needed.

  2. Reduce the number of movements if the full set is too challenging within one minute (e.g., 1 Deadlift, 1 Clean, etc.).

  3. Use lighter weights if necessary.

  4. Perform the movements without weights to focus on form.

No equipment

  1. Stiff-Legged Deadlifts: Good Mornings (body weight)

  2. Cleans: Jumping Squats

  3. Front Squats: Air Squats

  4. Push Jerks: Pike Push-Ups

  5. Overhead Squats: Chair or Wall-Supported Squats

Warmup

  1. 5 minutes of light cardio (jogging, jump rope, or biking)

  2. Dynamic stretching:

  • Arm Circles (20 seconds forward, 20 seconds backward)
  • Leg Swings (20 seconds each leg forward and backward)
  1. Movement prep:
  • 2 rounds of:
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 10 Scapular Push-Ups

Cooldown

  1. 2 minutes of light jogging or walking

  2. Static stretching:

  • Hamstring Stretch (30 seconds each leg)
  • Shoulder Stretch (30 seconds each arm)
  • Quadriceps Stretch (30 seconds each leg)
  1. Foam Rolling:
  • 1 minute each on quadriceps, hamstrings, and upper back