DAY 23
20-Minute Alternating E2MOM AMRAP
Full-body strength endurance with a chest, triceps, lower-body, and core emphasis. Treat each 2-minute window like a short AMRAP and push the pace while keeping clean reps.
The round
- 01
Front-foot-elevated reverse lunge + bottom-up press
12 total reps. Step back into the reverse lunge, then finish the rep with a bottom-up press.
- 02
Reverse-grip floor press
10 reps.
- 03
Incline push-ups
10 reps.
- 04
Tridents
10 reps for core.
What AMRAP means
AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.
Scaling options
Lower the front-foot elevation or perform regular reverse lunges if needed. Use a lighter load or remove the press from the lunge. Scale floor press load as needed. Incline push-ups can be raised to a higher surface. Scale Tridents by reducing range or using the closest controlled core variation.
Back-friendly · McGill method
Keep the front foot fully planted on the elevated surface and control the reverse lunge. Brace the core during the bottom-up press and avoid leaning back. Keep shoulders packed on floor presses. Maintain a rigid plank position during incline push-ups and controlled spinal position during Tridents.