DAY 11
20-Minute Full-Body Shoulders + Core 40/20 EMOM
Use a lighter load as needed. Scale front-rack lunges to bodyweight or reverse lunges. Rows may be supported on a bench/chair. Scale devil presses by stepping back or removing the push-up. Scale L-shaped leg raises/sit-ups by bending the knees or reducing range.
Each minute
- Min 1
Front-rack lunges
Right side for 40 sec, then 20 sec rest.
- Min 2
Supported or bent-over row
Right side for 40 sec, then 20 sec rest.
- Min 3
Alternating devil press
40 sec, then 20 sec rest.
- Min 4
Supported or bent-over row
Left side for 40 sec, then 20 sec rest.
- Min 5
L-shaped leg raise + L-shaped sit-up
40 sec, then 20 sec rest.
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 in the front rack. Maintain a neutral spine on rows. Use controlled positions during devil presses and avoid excessive low-back arch. Keep the low back controlled during leg raises and sit-ups.
The idea
Challenge Day 11 workout.