EMOM Ladder of Row, Thrusters, and Burpees

This session employs an EMOM (Every Minute On the Minute) ladder structure, a classic HIIT format that builds mental toughness alongside physical capacity. The goal is to complete the prescribed reps within each minute, resting for the remainder of that minute. As the reps increase, your rest time decreases, driving up the intensity.

Warm-up

Focus on dynamic movements to prepare your body for the work ahead. Aim for a light sweat and increased heart rate.

• Arm Circles: Start with small circles, gradually increasing the size. Focus on controlled movement.
• Leg Swings (forward/backward): Maintain balance and swing your leg naturally. Feel the stretch in your hamstrings and hip flexors.
• Torso Twists: Keep your hips relatively stable and rotate your upper body. Engage your core.
• Air Squats: Focus on depth and keeping your chest up. Feel your glutes and quads engaging.
• Light Row: Get on the rower for a few minutes, focusing on smooth, consistent strokes rather than power.

Workout

This EMOM ladder will run for 15 minutes. You will complete three exercises. The reps for each exercise increase by one each minute. Start with 1 rep of each, then 2 reps of each in the next minute, and so on. Continue for 15 rounds (15 minutes), or as far as you can go with good form.

EMOM for 15 Minutes (or as many rounds as possible with good form):

• Rower: Calories (equivalent to reps)
• Dumbbell/Kettlebell Thruster: (Use a weight you can handle for 8-10 reps comfortably)
• Burpees: (Full burpee, chest to floor)

How to structure the EMOM:

• Minute 1: Row 1 Cal, 1 Thruster, 1 Burpee. Rest for the remainder of the minute.
• Minute 2: Row 2 Cals, 2 Thrusters, 2 Burpees. Rest for the remainder of the minute.
• Minute 3: Row 3 Cals, 3 Thrusters, 3 Burpees. Rest for the remainder of the minute.
• ...and so on, adding one rep/calorie to each exercise every minute.

Cool-down

Focus on static stretches to aid recovery and restore range of motion.

• Quad Stretch: Hold your ankle and pull your heel towards your glute. Feel the stretch in the front of your thigh.
• Hamstring Stretch: Sit or stand, keeping one leg straight and reaching for your toes. Feel the stretch behind your thigh.
• Chest Stretch: Find a doorway or post, place your forearm against it, and gently lean forward. Feel the stretch across your chest and shoulders.
• Child's Pose: Kneel on the floor, sit back on your heels, and reach your arms forward. Relax your back and hips.

Coaching notes

• Pacing is key: The initial rounds will feel easy. Don't go all-out. Maintain a consistent pace to conserve energy for later rounds. The intensity ramps up naturally as rest time diminishes.
• Form over speed: As you get tired, form can degrade. Prioritize good technique for safety and effectiveness. If your form breaks down, stop for that round or scale back.
• Listen to your body: If you hit a round where you cannot complete the reps with good form within the minute, that's your stopping point for the ladder. Note the round you finished.

Scale it

• Easier: Reduce the starting reps (e.g., start with 1 rep every other minute, or increase by 1 rep every 2 minutes instead of every minute). You can also perform 'step-back' burpees instead of full burpees, or use a lighter weight for thrusters.
• Harder: If 15 minutes feels too short, you can extend the EMOM for 20 minutes, or increase the starting reps slightly (e.g., start at 2 reps for each exercise). You could also increase the weight of the dumbbell/kettlebell thruster slightly.