Workout of the day

We’re gonna keep it intense with a twist on EMOM. You’re moving every minute, but we’re mixing up the movements for added spice. Let’s see what you got.

The workout of the day consists of:

EMOM for 8 minutes:

  • 3 Pull-ups
  • 5 Push-ups
  • 3 Pull-ups
  • 5 Push-ups

Scaling

Beginners:

  • Pull-ups: Use a resistance band or substitute with ring rows
  • Push-ups: Perform on knees or incline push-ups

Intermediates:

  • Standard pull-ups and push-ups

RX:

  • Chest-to-bar pull-ups
  • Hand-release push-ups

No equipment

No Equipment:

  • Pull-ups: Substitute with inverted rows using a sturdy table or do supermans
  • Push-ups: Use a wall or an incline like a chair or edge of a couch

Warmup

  • 400m jog or 2-minute light jogging in place
  • 10 Arm Circles forward/backward
  • 10 Leg Swings each leg
  • 10 Air Squats
  • 5 Inchworms

Cooldown

  • Child’s Pose: 1 minute
  • Cobra Pose: 1 minute
  • Shoulder Stretch: 1 minute each side
  • Forward Fold: 1 minute