Workout of the day

This workout takes the classic EMOM format up a notch with just a bit more challenge in each minute. Get ready to push your limits and build strength.

The workout of the day consists of:

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

  • 5 Back Squats

RX Weights:

  • Men: 200 lbs (91 kg)
  • Women: 175 lbs (80 kg)

Scaling

For Beginners:

  • Use 95 lbs (43 kg) for Men
  • Use 65 lbs (29 kg) for Women For Intermediates:
  • Use 135 lbs (61 kg) for Men
  • Use 95 lbs (43 kg) for Women

No equipment

If you don’t have access to a barbell:

  • Use a pair of heavy household items (like water jugs or backpacks filled with books) and hold them in a front-rack position for Front Squats.
  • Perform Jump Squats as an alternative movement.

Warmup

  1. 5 minutes of light cardio (jogging in place or jumping jacks)
  2. Dynamic stretches:
    • Hip circles: 10 per side
    • Leg swings: 10 per leg
  3. 10 Air Squats
  4. 5 Light Back Squats (empty bar or PVC pipe)

Cooldown

  1. Slow-paced walk in place or light movement for 3-5 minutes
  2. Stretching:
    • Hamstring stretch: 30 seconds per leg
    • Quad stretch: 30 seconds per leg
    • Hip flexor stretch: 30 seconds per side
    • Child’s pose: 1 minute