The Static-Dynamic EMOM Format for Conditioning Workouts
By Sarah Rippel, Author of “Build ‘N Burn”
Yes, I talk about EMOMs a lot! I use them allll the time with my clients & they are a staple in my own programming.
Here is one of my favorite ways to structure EMOMs for conditioning! I feel this format allows people to work at the appropriate level of intensity & it can be adjusted to suit individual levels.
I came up with the very creative “Static-Dynamic” label because it gets the point across! Basically, you alternate a static exercise with one that is dynamic.
In other words, you perform an exercise where you are holding a position for time, then alternate that with one that involves total-body movement, & continue in this manner using 2-4 exercises.
Exercise 1: Static
Exercise 2: Dynamic
Exercise 3: Static
Exercise 4: Dynamic
I really like this format because as I mentioned above, it allows people to maintain an appropriate intensity level for the duration of the workout. The built-in rest periods allow for sufficient recovery prior to moving on to the next exercise.
In addition, the static holds are a nice departure from constant movement. I feel they allow for a little mental “rest” in that there is less to focus on with these types of exercises. That said, you’re obviously not resting while performing them! They do, however, serve as a means of ensuring that heart rates don’t skyrocket!
Furthermore, I have found that people perform their holds with better technique AND feel better core engagement because they are having to breathe while bracing. You cannot hold your breath during a static hold during this type of workout, and I dig this because I feel it really puts people in touch with their bodies!
4-STATION STATIC-DYNAMIC EMOM
20-30s work interval for each exercise
1-5 rounds, depending on level/goals
- STATIC: Goblet-Loaded Wall Sit
- DYNAMIC: KB Swing
- STATIC: Hybrid Hollow Hold
- DYNAMIC: Band Archer Row
You can set specific targets for each exercise’s interval to suit various fitness levels within a group. For example, you could structure this workout with levels to suit beginner, intermediate, and advanced levels.
- Basic Wall Sit 15-20s
- KB Swing 15-20s
- Tuck Hold 15-20s
- Staggered Stance Band Row 15-20s
- Basic Wall Sit 30-40s
- KB Swing 20s
- Hybrid Hollow Hold 20-30s
- Band Row with Alternating Stepback 30s
- Goblet-Loaded Wall Sit 30s
- KB Swing 30s
- Hollow Hold 30s
- Band Archer Row 30s
Give this EMOM format a try in an upcoming group training workout (or one of your own workouts) and let me know what your clients think!
Go grab Sarah Ripple’s Build N’ Burn – Done For YOU Metabolic Small Group Training System for Fit Pros
Other articles by Sarah Rippel:
The Continuous 20-Second Interval Format
(“BURN” Circuits w/ Videos )