EMOM, or “every minute on the minute,” workouts are handy for emptying the tank with minimal fuss. Just set a timer and get to work, and all you have to do is finish the allotted reps before a minute ends. You rest in the time remaining, then start again on the next minute.
Completing those reps might not be the hardest thing to do in the first minute—but how are you feeling by the fifth? What about the tenth? In this EMOM from trainer Jay T. Maryniak, you’ll set that timer for 30 minutes and cycle through three different exercises, so you’ll have plenty of opportunities to either make or miss the mark.
If you find yourself unable to make the target reps early on in the workout, feel free to scale down. Don’t sacrifice your form to get more work done.
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When the timer starts, get moving with 8 burpee rope slams. Slam the rope on the floor with both hands, then lower to the ground to perform a burpee, keeping your hands on top of the ends of the rope in a neutral grip.
Rest until the minute is up. This will likely be your biggest rest break. If you have trouble finishing the reps, stick with just the battle rope slams.
At the top of the next minute, power through 16 rotational med ball slams. The goal here is to generate explosive, rotational power, starting in the lower body and extending up through the chest and shoulders. Wind up, then snap back toward the ball like a rubber band and propelling your weight onto the foot closest to the wall. Let go of the ball when your arms are perpendicular to the wall. Catch the ball on the bounce and flip to the opposite side, using its force to help wind you up for the next toss.
Maryniak alternates sides with each slam, but if you’re relatively new to rotational slams, do 8 reps with your right side facing the wall, then another eight from the opposite direction. This will allow you to focus on proper execution to generate the most power possible. Rest for the remainder of the minute.
At the last minute, do 20 seconds of an all out band-resisted sprint. Anchor a resistance band to a squat rack, loop it around your hips, and run in place, driving your knees and pumping your arms. To counteract the force of the band across your hips, focus on maintaining a slight torso lean, working against the resistance of the band.
Rest for the leftover 40 seconds, then keep repeating the cycle for 10 rounds of each movement, or a total of 30 minutes.
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