The Static-Dynamic EMOM Format for Conditioning Workouts
Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “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.
Level 1:
- Basic Wall Sit 15-20s
- KB Swing 15-20s
- Tuck Hold 15-20s
- Staggered Stance Band Row 15-20s
Level 2:
- Basic Wall Sit 30-40s
- KB Swing 20s
- Hybrid Hollow Hold 20-30s
- Band Row with Alternating Stepback 30s
Level 3:
- 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!
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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
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Other articles by Sarah Rippel:
New Creative Conditioning Circuits Part 1
How To Progress Conditioning Workouts: Part 3
Mechanical Drop Sets: Programming Ideas
KISS Principle for Group Training+(3x3x3 Circuit Workout)
Deceptively Devious Conditioning Circuit
SGT Workout Breakdown- Program 4 Part 1
The Conditioning Based Warm-Up: 10 Minute EMOM
SGT Workout Breakdown Program 4 – Part 2
Unconventional Cardio: Strongman Conditioning Circuits
Density Training for Metabolic Conditioning & Strength Work
Using Cluster Sets To Spice Up Strength Programming
4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)
Using a Tempo Focus with Build ‘N Burn Workouts
Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0
Alternating EMOMs for Small Group Training
Density Training for Metabolic Conditioning & Strength Work
Using Cluster Sets To Spice Up Strength Programming
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