DAY 9
20-Minute Full-Body Legs + Chest EMOM
Scale hinge squats to regular deadlifts or bodyweight. Scale push-ups by elevating hands or reducing range. Use a lighter weight for incline press and bottom-up thrusters.
Each minute
- Min 1
Single-arm incline press
30 sec right + 30 sec left.
- Min 2
Hinge squat
Hinge hips back, squat from the hinge position, return to hinge, then stand. Scale to a regular deadlift.
- Min 3
Push-ups
Floor, feet elevated for decline, or hands elevated on bench/chair/wall for incline.
- Min 4
Bottom-up thrusters
Work for 1 full minute.
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
Maintain a neutral spine during hinge squats and deadlifts; stop the hinge before the back rounds. Keep ribs stacked during pressing and thrusters. Use a stable elevated surface for push-up scaling.
The idea
Challenge Day 9 workout.