EMOM Pull-ups & Thrusters

Warm-up:

400 m Run/Row

30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

Leg Swings Front to Back & Laterally

Hip mobility walks (inward and outward)

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

EMOM (Every Minute on the Minute) for 20 Minutes: 5 Aussie Pullups

5 DB Thrusters 15/20

Option 2 < 3 Months

EMOM (Every Minute on the Minute) for 20 Minutes:

5 Aussie Pullups

5 DB Thrusters 10/15


Option 3 < 1 Month

EMOM (Every Minute on the Minute) for 10-15 Minutes:

5 Aussie Pullups

3 DB Thrusters 5/10


Option 4: Strength Focus Complete 1/2 the main workout. Then complete the following superset 3 x: 5-8 Strict OH BB Shoulder Press AHAP 10-12 DB Lateral Raises 10/15 Rest 2-3 Minutes between each set Less than 1 month, complete 2 rounds with less weight Cool Down: Scorpion Stretch Low Back and Piriformis Stretch QL Stretch Child's Pose Post thoughts to comments