Workout of the day
Hey athletes! Today we’ve got a workout to test both your strength and your gymnastic skills. We’ll be doing an every minute on the minute (EMOM) workout designed to push your limits and help you become a more well-rounded athlete.
The workout of the day consists of:
EMOM 12 Minutes:
- Minutes 1-4: 4 Bar Muscle-Ups
- Minutes 5-8: 5 Deadlifts (225 lbs/102 kg)
- Minutes 9-12: 8 Box Jumps (24"/20" box)
Scaling
Bar Muscle-Ups: Scale to Chest-to-Bar Pull-Ups or regular Pull-Ups
Deadlifts: Scale weight as needed or substitute with Dumbbell Deadlifts (50 lbs/22.5 kg each hand)
Box Jumps: Scale to Step-Ups or lower height as needed
No equipment
Bar Muscle-Ups:
- Banded Pull-Ups
- Towel Rows using a sturdy beam or pull-up bar alternative at home
Deadlifts:
- Single-Leg Romanian Deadlifts using a backpack filled with books
Box Jumps:
- Stair Jumps
- Tuck Jumps
Warmup
- Dynamic Warm-Up (5 minutes):
- Jumping jacks x 1 minute
- Arm circles x 1 minute (30 seconds each direction)
- High knees x 1 minute
- Leg swings x 1 minute (30 seconds each leg)
- Burpees x 1 minute
- Stretching (5 minutes):
- Shoulder stretch x 1 minute
- Hamstring stretch x 1 minute per leg
- Hip flexor stretch x 1 minute per leg
- Calf stretch x 1 minute
Cooldown
- Cool Down (5 minutes):
- Easy jog or walk x 3 minutes
- Deep breaths x 2 minutes
- Stretching (5 minutes):
- Child’s pose x 1 minute
- Pigeon pose x 1 minute per leg
- Quadriceps stretch x 1 minute per leg
- Chest stretch x 1 minute