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20-Minute Full-Body EMOM — Legs + Core + Triceps

20 min · EMOM

Use a lighter weight as needed. Scale around-the-world lunges to reverse lunges. Keep feet planted during Russian twists. Break the triceps annihilator into separate movements if needed. Scale dead-stop swings + hop to standard dead-stop swings or kettlebell deadlifts.

How it runsMinute 1: alternating around-the-world lunges for 1 full minute. Minute 2: Russian twists for 1 full minute. Minute 3: triceps annihilators for 1 full minute using the skull crusher + pullover + press sequence. Minute 4: dead-stop kettlebell swings + hop for 1 full minute. Repeat the 4-minute sequence for 5 total rounds / 20 minutes.

Each minute

  1. Min 1
    Alternating around-the-world lunges

    1 full minute.

  2. Min 2
    Russian twists

    1 full minute.

  3. Min 3
    Triceps annihilators

    1 full minute. Skull crusher + pullover + press.

  4. Min 4
    Dead-stop kettlebell swings + hop

    1 full minute.

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 the lunge controlled and torso tall. Rotate through the rib cage during Russian twists without forcing the low back. Keep ribs stacked during the pullover and press. Hinge from the hips on swings and keep landings light on the hop.

The idea

Scheduled for Saturday October 17. Full-body EMOM with legs, core, triceps, and conditioning emphasis.

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