EMOM ladder to build endurance and power

This workout employs an EMOM (Every Minute On the Minute) ladder structure, where you complete a set number of repetitions within each minute, and the remaining time in that minute is your rest. The reps increase each round, challenging your ability to maintain speed and form under increasing fatigue.

Warm-up

Start by gently increasing core body temperature and preparing your joints and muscles for the work ahead. Focus on controlled movements, warming up the major muscle groups involved in today's workout.

Workout

This EMOM ladder focuses on explosive, full-body movements. The goal is to complete the specified reps within the minute, using any remaining time as rest. The rep count increases by one each round for each exercise, pushing your capacity. Maintain strong form throughout.

Cool-down

Slowly bring your heart rate down and perform some light stretching. Focus on major muscle groups worked, aiming to improve flexibility and aid recovery.

Coaching notes

• Form over speed: While EMOMs encourage efficiency, never sacrifice good form. If your technique breaks down, slow down or scale back.
• Controlled movements: Especially on the rower and with the kettlebell swings, focus on powerful, controlled movements rather than sloppy, momentum-driven reps.
• Breathing: Keep your breathing steady and deep throughout. Exhale forcefully on exertion.
• Listen to your body: If you feel sharp pain, stop immediately. Distinguish between muscle fatigue and actual pain.

Scale it

• Easier: Reduce the starting reps for each exercise, or keep the reps consistent rather than increasing them. You can also opt for a lighter dumbbell for the thrusters or a lighter kettlebell.
• Harder: Increase the starting reps, or add a small amount of weight to the dumbbells/kettlebell if maintaining perfect form. Alternatively, you could aim to complete the reps faster within each minute, thus increasing your rest time in the later rounds.