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2021 Holiday EMOM Workouts!

2021 Holiday EMOM Workouts!

By Sarah Rippel

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn

 

 

Happy holidays! Yep, it’s that time of year again! Time for this year’s batch of festive EMOM workouts! Let’s get it!

 

EMOM for 8-12 Minutes (8-12 rounds each):

8 Push-Ups
4 Hang Power Clean

Perform both exercises in the same minute!

 

The push-ups should be full range of motion if possible, so elevate hands as needed. Hang power cleans can be done with a barbell or dumbbells. Use a moderately-heavy load for them! Adjust reps as needed if you do not feel you are getting enough “catch my breath” time before the next minute hits!

 

Alternating EMOM for 10 Minutes (5 rounds each):
20 GHD Sit-Ups
10 Double Kettlebell Deadlifts
Alternate Movements!


Substitute AbMat sit-ups or 10-20 get-up sit-ups for the GHD. Loading on the deadlifts can build across rounds or stay constant. 

 

Alternating EMOM for 20 Minutes: (10 rounds each):
5 Double Kettlebell Racked Squats
10 Kettlebell Seesaw Overhead Presses (5/side)

Alternate movements!

The squat load can build across sets or stay the same. Both exercises can also be done with dumbbells.

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Check out top level programming by Sarah Rippel :

 

Home Program Design Mastery plus Done for You programs,templates and more!

 

 

 

 

 

 

 

 

 

 

The Ultimate Small Group Training System”  The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.

 

 

 

 

 

 

 

 

 

 

Build N’ Burn  – Done For YOU 16 Wk Metabolic Group Training Program for Fit Pros

 

 

 

 

 

 

 

 

 

 

Check out The Done-for-You 12 week Build ‘N Burn 2.0 for Fit Pros:

 

 

 

 

 

 

 

 

 

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