EMOM ladder conditioning

Warm-up

Start your session with a dynamic warm-up to prepare your body for the intensity to come. Focus on mobility and getting the blood flowing.

• Arm Circles: Begin with small circles, gradually increasing the range of motion. Feel your shoulders loosening.
• Leg Swings: Forward and backward, then side to side. Focus on hip mobility and hamstring flexibility.
• Torso Twists: Gentle rotations to warm up the core and spine.
• Bodyweight Squats: Perform slowly, focusing on depth and form. Feel the activation in your glutes and quads.
• Light Rowing: If using a rower, a few minutes at an easy pace will prepare your whole body for work.

Workout

This workout is structured as an EMOM (Every Minute On the Minute) ladder. You'll perform a set number of repetitions of two movements within a minute, resting for the remainder of that minute. Each round, the reps for the dumbbell thrusters increase, creating a progressive challenge.

EMOM Ladder (12 Rounds)

• Minute 1: 5 dumbbell thrusters, 10 kettlebell swings
• Minute 2: 6 dumbbell thrusters, 10 kettlebell swings
• Minute 3: 7 dumbbell thrusters, 10 kettlebell swings
• ...continue adding 1 rep to dumbbell thrusters each minute until you complete 16 thrusters and 10 kettlebell swings in Minute 12.

Goal: Complete all reps within the minute, allowing for some rest before the next minute begins. If you cannot complete the reps within the minute, scale down the dumbbell thruster reps for the following rounds.

Cool-down

Bring your heart rate down gradually and improve flexibility with a short cool-down.

• Light Rowing or Walking: 3-5 minutes at a very easy pace to flush out metabolic byproducts.
• Quad Stretch: Hold each leg for 30 seconds. Feel the stretch in the front of your thigh.
• Hamstring Stretch: Reach for your toes (or as far as comfortable) for 30 seconds. Feel the stretch behind your thigh.
• Child's Pose: Hold for 1 minute. Focus on deep breaths and relaxing your back and hips.
• Pectoral Stretch (doorway or wall): Hold each side for 30 seconds. Feel the stretch across your chest and shoulders.

Coaching notes

• Dumbbell Thruster: This is a full-body movement. Initiate the squat, drive through your heels, and use the momentum to press the dumbbells overhead. Keep your core tight throughout.
• Kettlebell Swing: Focus on a powerful hip hinge, not a squat. Drive your hips forward to propel the kettlebell, keeping a neutral spine. The kettlebell should be eye-level, not overhead.
• Pacing: The key to an EMOM ladder is to maintain consistent effort but also to manage your work-to-rest ratio. Start at a pace where you can comfortably complete the initial rounds with some rest, knowing that the thrusters will get harder.
• Breathing: Maintain controlled breathing. Inhale on the eccentric (lowering) phase, exhale powerfully on the concentric (lifting/driving) phase.

Scale it

• Easier: Decrease the starting number of dumbbell thruster reps, or reduce the kettlebell swing reps to 5-8 per minute. You can also reduce the total number of EMOM rounds. If a rower isn't available, substitute with jumping jacks or high knees for 30-40 seconds in each minute.
• Harder: Increase the starting number of dumbbell thruster reps, or add 1-2 reps to both movements each round. You could also increase the weight of the dumbbells or kettlebell, but ensure form is maintained.