EMOM Ladder of Row and Kettlebell Swings

This session builds a high-intensity EMOM (Every Minute on the Minute) ladder. The goal is to perform the prescribed work within each minute, allowing any remaining time for rest. As the reps increase, the rest time decreases, demanding a high level of conditioning and strong pacing.

Warm-up

Prepare your body for the work ahead with dynamic movements that increase blood flow and joint mobility.

• Cat-Cow: Focus on spinal articulation, flexing and extending your spine. Feel the stretch in your back and core.
• Bird-Dog: Maintain a stable core, preventing your hips from rocking. Extend your opposite arm and leg long.
• Kettlebell Hip Hinge: Practice the hip hinge movement without heavy load. Keep a flat back and feel the stretch in your hamstrings. This is the foundation for your swing.

Workout

Today's main block is an EMOM ladder. The rep count for each exercise increases every 5 minutes. Maintain good form, especially as fatigue sets in. If you finish early, use the remaining time in the minute to brace and recover.

EMOM Ladder (20 Minutes)

• Minute 1-5: 10 Kettlebell Swings, 10/8 Calorie Row
• Minute 6-10: 12 Kettlebell Swings, 12/10 Calorie Row
• Minute 11-15: 14 Kettlebell Swings, 14/12 Calorie Row
• Minute 16-20: 16 Kettlebell Swings, 16/14 Calorie Row

Kettlebell Swings: Focus on a powerful hip hinge, driving the bell up with your glutes and hamstrings. Avoid squatting the bell down. The bell should not go higher than shoulder height. Keep your core tight. Feel the power generate from your hips.

Rower: Maintain a strong, connected stroke. Drive with your legs first, then lean back slightly and pull with your arms. Reverse the order on the recovery. Aim for consistent power and a smooth rhythm. Note: Use '/8' or '/10' for women's calorie target if working with mixed-gender groups or for lighter athletes.

Cool-down

Bring your heart rate down gradually and improve flexibility with static stretches.

• Pigeon Stretch: Focus on releasing tension in your glutes and hips.
• Hamstring Stretch (Standing or Seated): Gently lengthen your hamstrings. Do not bounce.
• Child's Pose: Relax your back and shoulders, focusing on deep, calming breaths.

Coaching notes

Listen to your body. The goal is intensity within the minute, but never at the expense of technique. If your form breaks down, scale back the reps or the intensity. Keep a steady pace on the rower rather than sprinting and then crashing.

Scale it

• To scale down: Reduce the number of reps for both swings and rowing calories. For example, start with 8 swings and 8/6 calories, and only increase by 1 rep/calorie per round. Alternatively, use a lighter kettlebell or perform dumbbell Russian swings if a kettlebell is unavailable or too challenging. For the rower, reduce the intensity rather than the calories if needed, aiming for continuous movement instead of a sprint.
• To scale up: Increase the starting rep count or increase by 2 reps/calories each round if you find yourself with ample rest time. Use a heavier kettlebell if your form is solid. You can also aim for a higher stroke rate or watts on the rower while maintaining good form.