WORKOUT

This work­out serves as Day 6 of our Pow­er­ful with Tasha 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: In this work­out, we tack­le the half EMOM for­mat (every minute on the minute), mean­ing that each work­ing inter­val is only 30 sec­onds instead of the typ­i­cal minute-long dura­tion that char­ac­ter­izes a stan­dard EMOM work­ing inter­val. The pur­pose of cut­ting the typ­i­cal inter­val in half is to encour­age heav­ier lift­ing with each sub­se­quent round of each cir­cuit. The low rep goal (four to six) allows you to pick up your chal­leng­ing weights for each exer­cise while keep­ing the work­out mov­ing at a mod­er­ate­ly quick pace for semi-con­tin­u­ous work (min­i­mal rest between exer­cis­es) and a muscular/​strength con­di­tion­ing train­ing effect. This for­mat­ting paired with the sequenc­ing of exer­cis­es in each EMOM cir­cuit will chal­lenge you to be inten­tion­al with your weight selec­tions, pac­ing, and men­tal prepa­ra­tion between exercises.

Com­bin­ing com­ple­men­tary pow­er and strength ele­ments in one work­out ses­sion helps improve move­ment effi­cien­cies across the board from those reflect­ed in the reac­tive­ness need­ed dur­ing activ­i­ties of dai­ly liv­ing to the auto­mat­ed explo­sive­ness required dur­ing high lev­els of ath­let­ic per­for­mance. Remem­ber that strength (force pro­duc­tion) and the abil­i­ty to quick­ly apply this strength dur­ing a finite amount of time (pow­er) both con­tribute to your upper body’s abil­i­ty to main­tain prop­er pos­ture and pro­vide coun­ter­bal­anc­ing dur­ing all move­ment patterns.

Equip­ment: You’ll need a range of your mod­er­ate­ly heavy to heavy weight selec­tions for this work­out. A mat could also be help­ful for any floor exercises.

Tips & Help­ful Infor­ma­tion: Although your goal is to fin­ish your reps of each exer­cise before the 30-sec­ond allot­ment ends, your main focus dur­ing each half EMOM is inten­tion­al, chal­leng­ing lift­ing rather than just speed of com­ple­tion. Aim to fin­ish your reps with at least sev­en to 10 sec­onds to spare dur­ing each 30-sec­ond inter­val so that you can switch out your weights and have a few sec­onds of rest. If you find your­self rolling from one 30-sec­ond inter­val to the next with no breaks, low­er your goal reps and/​or decrease your weights.

Burnout Rounds: Note that the fin­ish­ing EMOM con­tains the stan­dard minute-long inter­vals as well as the typ­i­cal focus on speed­i­ly fin­ish­ing your reps to earn your rest (safe­ly, of course). The mid­way AMRAP (as many rounds as pos­si­ble) has a dif­fer­ent feel, requir­ing you to pace your­self to main­tain con­tin­u­ous move­ment through­out the entire three-minute segment.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed as a lev­el 4 due to the com­plex­i­ty of the for­mat­ting, sequenc­ing of the exer­cis­es, and inclu­sion of pow­er-dri­ven, explo­sive move­ment pat­terns. To decrease the over­all dif­fi­cul­ty of the work­out, mod­i­fy the pow­er exer­cis­es to omit or lessen the quick-paced ele­ments of these moves. You can also stay with­in your mod­er­ate­ly heavy weight range to decrease the chal­lenge of the half EMOMs, keep­ing your weight selec­tions the same each round instead of increas­ing them to climb towards your heav­i­est weights dur­ing the final round.

Clos­ing Notes: Although this is a chal­leng­ing work­out, the seg­ments are eas­i­ly mod­i­fi­able to meet your cur­rent train­ing lev­els, needs, and goals. Prac­tice the pow­er exer­cis­es with lighter weights and with increased time between reps to reset your stance/​posture before adding load and increas­ing speed of exe­cu­tion. And most impor­tant­ly, have fun!

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (6:00)
‑Arm Cir­cles (forward/​back)
‑Mac Raises
‑French Door + Mil­i­tary Over­head Press
‑Hinge: Alli­ga­tor Reverse Fly (diag­o­nal)
‑Dead­lift + Low Row
‑Inch­worm + Shin Taps (pike to down-dog)
‑Blastoff Plank + Alt. Runner’s Lunges
‑Push-Ups
‑Low Squat: Tor­so Rotations
‑Ski­er Swing + Calf Raise
‑Jump Rope (exag­ger­ate arm circles)
‑Seal Jump­ing Jacks

***30 sec off***

My Weights – Mod­er­ate­ly Heavy/​Heavy (not a rec­om­men­da­tion, just a reference):
‑Range: 15 lbs. (6.8 kg) to 40 lbs. (~18 kg)

EMOM For­mat: 30 sec­onds per exer­cise / goal reps per 30-sec­ond inter­val = 4 – 6 reps. Com­plete 30 sec­onds of each exer­cise, no struc­tured rest between inter­vals. Rest 30 sec­onds after com­plet­ing all three exer­cis­es before start­ing the next round. Com­plete three rounds of each EMOM.

EMOM #1: (5:30)
‑Arnold Press – R
‑Arnold Press – L
‑Mil­i­tary Press (2 weights)

***30 sec off***

EMOM #2: (5:30)
‑Low Row (stag­gered stance) – R
‑Low Row (stag­gered stance) – L
‑High Wide Row (2 weights)

***30 sec off***

Strength + Pow­er Con­di­tion­ing Com­plex – AMRAP: 4 reps per exer­cise (3:00)
‑Blastoff Prowler Push-Up (hands on weights)
‑Rene­gade Rows (reps total)
‑Wide/​Sumo Stance Cleans
‑Push Presses

***Water Break***

EMOM #3: (5:30)
‑Chest Press – R
‑Chest Press – L
‑Chest Flies (2 weights)

***30 sec off***

EMOM #4: (5:30)
‑Biceps Curl – R
‑Biceps Curl – L
‑Ham­mer Curls (2 weights)

***30 sec off***

Strength + Pow­er EMOM Fin­ish­er: Start­ing goal reps = 4 (5:00)
‑Squat Thrust + Alt. SA Snatch­es (reps total)

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
‑Cross­body Hugs + Chest Opener
‑Over­head Tri­ceps Extension/​Lats Stretch – R
‑Over­head Tri­ceps Extension/​Lats Stretch – L
‑Traps/​Neck Stretch – R
‑Traps/​Neck Stretch – L
-(Inch­worm to Mat) Down-Dog + Feet Pedals
‑Kneel­ing Runner’s Lunge + Tor­so Rota­tion – R
‑Kneel­ing Runner’s Lunge + Tor­so Rota­tion – L
‑Seat­ed (hands behind body): Chest Open­er Stretch
‑Seat­ed: Tree/​Knee Hug