On Fridays
Upper body-focused
This six-week conditioning progression alternates between EMOM (Every Minute on the Minute) workouts and “for time” workouts. Weeks 1, 3, and 5 feature EMOM sessions with exercises like double/single unders, burpees, and core movements. These workouts are structured to maintain a high-intensity level throughout the duration, with each minute dedicated to a specific exercise for 40 seconds of AMRAP (As Many Reps As Possible). This format ensures sustained effort and consistent work-rest intervals, promoting efficient energy usage and improved endurance. Key to these sessions is maintaining a steady pace and focusing on proper technique to maximize the number of reps completed within each 60-second window.
Weeks 2, 4, and 6 switch to “for time” workouts, where participants complete a set list of exercises as quickly as possible. These weeks include a variety of movements such as wall walks, ring rows, toes to bar, and quadruped crawls, mixed with high-repetition sets of double unders or single unders. The objective is to finish the workout in the shortest time while maintaining good form and efficiency in transitions between exercises. This structure not only tests muscular endurance but also encourages strategic pacing.
Station 1: 10 min lift
3 sets
1) 6-8 Standing Dual Arnold Press
rest 10 sec
2) 10-12 Dumbbell Rolling Skull Crusher
rest 10 sec
3) 12-20 Alt Dumbbell Plank Row (6-10/side)
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
Station 2: 10 min lift
4 sets 1 set every 2:30
1) 10-12 Body Row
rest 10 sec
2) 8-12 Pike Strict Handstand Push Up
rest 10 sec
3) 40-60 sec Plank Walk Up
Station 3: 10 min Lift
3 rounds
1) 50m Dumbbell Farmer Carry
rest 10 sec
2) 12-15 Straddle Plate Front Raise
rest 10 sec
3) 6/side Tall Kneeling Dumbbell Windmill
Station 4: 10 min Condition
For Time:
75 Single Unders
15 Hanging Knee Tuck
20 Strict Bar Dip / bench dip
30m Quadruped Crawl Foward
30m Reverse Quadruped Crawl
20 Push Ups
15 Hanging Knee Tuck
75 Single Unders