←  All workouts

10-Minute Core Burner EMOM

10 min · EMOM

Core strength, anti-rotation, rotational control, and high-density trunk conditioning

How it runsEvery minute on the minute; complete the assigned movement for quality reps, then rest for the remainder of the minute

Each minute

  1. Min 1
    Around-the-worlds

    Changing direction after every rep

  2. Min 2
    Kneeling pullovers
  3. Min 3
    Kneeling chops / kneeling ax swings

    Side 1

  4. Min 4
    Kneeling chops / kneeling ax swings

    Side 2

  5. Min 5
    Plank pull-throughs
What EMOM means

EMOM means Every Minute On the Minute. At the top of each minute you start that minute's movement, get your reps in, then rest whatever time is left before the next minute begins. Move well and you buy yourself more rest.

Scaling options

Every loaded movement can be performed with either one dumbbell or one kettlebell. Use a lighter load to keep the trunk braced and movement controlled. Perform half-kneeling chops if full kneeling is uncomfortable. For plank pull-throughs, widen the feet, elevate the hands on a bench, or perform from the knees to reduce difficulty.

Back-friendly · McGill method

Keep ribs stacked over the pelvis and avoid leaning back during around-the-worlds and pullovers. On kneeling chops, rotate through the upper back and shoulders without cranking through the low back. During plank pull-throughs, brace hard and keep the hips as square to the floor as possible.

The idea

Track quality reps by minute or use the same load next time and compare how much rest remains in each minute.

←  Back to the library