EMOMMetconBenchmark20:00
Orbison
Gymnastics
Solo
Workout Details
EMOM
20:00
EMOM for 20 Minutes:
4Burpee
6Air Squat
8Sit-Up
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the EMOM format; aim for consistency rather than speed for each minute.
- 2Break down burpees into a manageable rhythm; take a brief pause if needed to maintain form, especially when transitioning from burpees to air squats.
- 3Keep air squats at a controlled tempo to avoid excess fatigue; maintain full range of motion ensures effectiveness.
- 4Utilize hook grip for sit-ups with your feet anchored or secured under an object to maximize output with less effort.
Safety Considerations
Technical Focus
Ensure proper form to avoid strain, especially in sit-ups and squats.
Recommended Warm-Up
General Warm-Up:
- Easy Rower or Jog - 2 min(Keep a light intensity.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec(Focus on deep stretching.)
- 5-10 Cat-Cow Stretch - 30 sec(Increase mobility in the spine.)
- 10 Shoulder Dislocations - 1 min(Use a band or towel to ease into the stretch.)
Activation:
2 rounds- 2 Burpees
- 3 Air Squats
- 4 Sit-Ups
Scaling Options
Intermediate
Reduce repetitions slightly to manage intensity.
- 1
burpee
Reduce to 3 Burpees for each minute
- 2
air squat
Reduce to 5 Air Squats for each minute
- 3
sit up
Reduce to 6 Sit-Ups for each minute
Scaled
Significantly reduce repetitions and modify movements for effective scaling.
- 1
burpee
Reduce to 2 Burpees for each minute
- 2
air squat
Reduce to 4 Air Squats for each minute
- 3
sit up
Reduce to 4 Sit-Ups for each minute