EMOMMetconBenchmark20:00
Orbison
Gymnastics
Solo
Workout Details
EMOM
20:00
EMOM for 20 minutes:
4Burpees
6Air Squats
8Sit-Ups
Coaching Tips
Strategy
- 1Pace yourself during the first few minutes to avoid burnout later in the EMOM.
- 2Hold onto good form for each movement, especially as the rounds progress; focus on quality over quantity.
- 3For burpees, consider using a step-back method to reduce impact if fatigue sets in.
- 4Transition quickly but efficiently between movements—keep water close by if needed during rest periods.
Safety Considerations
Technical Focus
Ensure proper mechanics on landing during burpees to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Raise heart rate and warm up entire body.)
Mobility Stretches:
- Shoulder Stretch - 30 sec(Loosen up shoulders for burpees.)
- Hip Opener - 30 sec(Improve hip mobility for squats.)
- Figure Four Stretch - 30 sec(Target glutes and lower back.)
Activation Set:
2 rounds- 2-3 Burpees (1/2 Speed)(Focus on mechanics.)
- 3-5 Air Squats (Light)(Emphasize depth and form.)
- 5-10 Sit-Ups (Crisp)(Increase core engagement.)
Scaling Options
Intermediate
Reduce reps slightly to allow for form maintenance and adaptation.
- 1
burpees
Reduce to 3 Burpees
- 2
air squats
Reduce to 5 Air Squats
- 3
sit ups
Reduce to 6 Sit-Ups
Scaled
Adjust reps further while ensuring movement quality.
- 1
burpees
Reduce to 2 Burpees
- 2
air squats
Reduce to 4 Air Squats
- 3
sit ups
Reduce to 4 Sit-Ups