DAY 8
20-Minute Shoulders + Full-Body EMOM
Use a lighter dumbbell or kettlebell as needed. Use push press instead of strict press if needed. Reduce load or range on sumo deadlift high pulls. Shorten the range on Romanian deadlifts and stop before the back rounds. Scale Turkish get-ups to half get-ups or controlled sit-up-to-elbow variations.
Each minute
- Min 1
Single-arm strict press or push press
30 sec right + 30 sec left.
- Min 2
Sumo deadlift high pulls
Work for 1 full minute.
- Min 3
DB or KB Romanian Dead Lift
Work for 1 full minute.
- Min 4
Alternating Turkish get-ups
Work for 1 full minute, alternating sides each rep.
What EMOM means
EMOM means Every Minute On the Minute. At the top of each minute you start that minute's movement. Where the minute names a rep count, get those reps in and rest whatever time is left; where it does not, the work fills the minute — as many quality reps as you can hold form for.
Scaling options
Keep ribs stacked and core braced during pressing, and avoid excessive back arch on overhead work. Keep the spine neutral and drive through the hips on sumo deadlift high pulls. On Romanian deadlifts, hinge from the hips with a soft knee and stop before the low back rounds. Move slowly and under control on Turkish get-ups.
The idea
Challenge Day 8 workout; full-body EMOM pairing shoulder work with a posterior-chain hinge.