DAY 21
20-Minute 45/15 Full-Body EMOM
Full-body strength endurance and conditioning with a strong shoulder, chest, leg, and core emphasis.
Each minute
- Min 1
Alternating clusters
45 sec. Squat clean the weight, stand, and press overhead. Alternate working arms each rep.
- Min 2
Push-up + shoulder taps
45 sec. Perform a push-up, then tap right shoulder and left shoulder before the next rep.
- Min 3
Alternating snatches
45 sec. Take the weight from the ground to overhead and return it under control, switching arms each rep.
- Min 4
Leg lifts over the weight
45 sec. Place the dumbbell or kettlebell on the floor and lift the legs over the weight while keeping the core braced.
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
Use a lighter weight as needed. Scale clusters to a squat clean without the press or a goblet squat to press. Scale push-ups to knees or an elevated surface and reduce shoulder taps if needed. Scale snatches to hang snatches or controlled high pulls. Bend the knees or reduce the range on leg lifts.
Back-friendly · McGill method
Keep ribs stacked during clusters and snatches and avoid leaning back at lockout. Keep the weight close during the clean and snatch. Maintain a rigid trunk during push-ups and shoulder taps. During leg lifts keep the low back controlled against the floor and reduce range if it begins to arch.
The idea
Four 45/15 stations create a 4-minute round. Repeat 5 times for exactly 20 minutes.