TODAY'S
WORKOUT

Duration: 9 minutes.

Instructions: 2 rounds. 30 seconds each.

Format: EMOM.

Time Cap: 16 minutes.

Instructions: 4‑minute rounds, 4 stations, 2 min rest between rounds. Choose a load that leaves 2‑3 clean reps in reserve.

Reduce each set to 5 reps or 20 seconds, use a lighter kettlebell or dumbbell, and add 30 seconds rest between stations. Keep effort around 5/10 and aim to complete all rounds without breaking form.

Option 1: EMOM – add 2 reps to each press and swing set while maintaining 10‑second rest.

Option 2: EMOM – keep the time cap but increase the load, still leaving 2‑3 reps in reserve.

Option 3: EMOM – aim for faster transitions, shaving 5 seconds off each station’s rest.

Format: Circuit – 3 rounds, 45 seconds work, 15 seconds rest.

Instructions: Complete each exercise for the prescribed time, focusing on core stability and anti‑extension.

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Ladder – start at 6 reps, add 2 reps each round, stop at 14 reps.

Instructions: Perform each station consecutively, increasing reps each round without rest.

Duration: 7 minutes.

Instructions: Gentle stretching and breathing, hold each stretch for both sides.

This session builds functional strength, improves core stability and enhances conditioning for everyday challenges. The EMOM format keeps intensity high while allowing brief recovery, supporting progressive overload across the week.