EMOM ladder to push your cardio and strength

Warm-up

Begin with gentle movements to elevate your heart rate and prepare your muscles and joints for the work ahead. Focus on controlled breathing and moving through a full range of motion. This isn't about intensity; it's about preparation.

Workout

This EMOM (Every Minute On the Minute) ladder progressively increases the reps of each exercise performed within a minute. The goal is to complete the prescribed reps as quickly as possible, leaving you maximal rest for the remainder of that minute. If you cannot complete the reps within the minute, stop at that point and recover for the next round. Maintain good form throughout. If form breaks down, reduce reps or modify the exercise.

EMOM Ladder (12 Rounds, 2 movements per minute)

• Minute 1, 5, 9: Row for distance
• Minute 2, 6, 10: Kettlebell Swing / Dumbbell Swing
• Minute 3, 7, 11: Burpee
• Minute 4, 8, 12: Rest

Rep Scheme:

• Round 1 (Minutes 1-4):
  • Minute 1: Row 100m
  • Minute 2: 5 Swings
  • Minute 3: 3 Burpees
• Round 2 (Minutes 5-8):
  • Minute 5: Row 125m
  • Minute 6: 7 Swings
  • Minute 7: 5 Burpees
• Round 3 (Minutes 9-12):
  • Minute 9: Row 150m
  • Minute 10: 9 Swings
  • Minute 11: 7 Burpees

Cool-down

Slowly bring your heart rate down and stretch the major muscle groups worked during the session. Hold each stretch for 20-30 seconds, focusing on deep, calming breaths. This aids in recovery and improves flexibility.

Coaching notes

• Rowing: Focus on a strong, consistent pull with your legs, followed by your back, and finally your arms. Control the recovery. Don't just yank the handle. Your drive should be powerful, your recovery smooth.
• Kettlebell/Dumbbell Swing: Initiate the movement from your hips, not your arms. Think of it as a powerful snap of the hips. Keep your spine neutral. The bell should float up to chest height, not be lifted by your shoulders.
• Burpees: Aim for efficiency. Hands to the floor, jump feet back, chest to the floor (optional, but encouraged for full range), jump feet forward, stand up/jump. Keep it fluid.
• Pacing: The EMOM structure is designed to give you brief rest periods if you work efficiently. Prioritize moving quickly with good form within your active minute so you have time to recover for the next.

Scale it

• Easier: Reduce the reps/distance for each exercise. For example, Round 1 (80m Row, 3 Swings, 2 Burpees), Round 2 (100m Row, 5 Swings, 3 Burpees), Round 3 (120m Row, 7 Swings, 5 Burpees). You can also opt for half burpees (no chest to floor) or step-back burpees.
• Harder: Increase the reps/distance by 1-2 per exercise, or add an extra round. For the swings, consider going heavier on the dumbbell or kettlebell if form allows. For the row, aim for a higher stroke rate while maintaining power.