EMOM 16: A Clock-Driven Grind with a Savage Finisher
When the clock runs the workout, you have no choice but to move. EMOM (Every Minute on the Minute) training demands pace, precision, and the mental toughness to reset quickly between efforts. This 16-minute block is four minutes of movement, repeated four times, followed by a finisher that’s just mean enough to make you love it.
Today’s WOD:
EMOM 16
- Min 1: 10 DB Thrusters
- Min 2: 10 Box Jumps
- Min 3: 15 Push-up + Shoulder Tap (each side)
- Min 4: 12 Russian Twists (each side, weighted)
Finisher — 4 Rounds:
- 6 Clean & Press (3 each side)
- 6 Burpees
The EMOM rounds demand intensity followed by quick recovery. Thrusters ignite your legs, shoulders, and lungs right out of the gate. Box jumps keep the power output high while forcing you to land light and spring fast. The push-up with shoulder tap blends upper-body strength with anti-rotation core work. Weighted Russian twists seal the deal by attacking your obliques. And then, just when you think you’re done, the clean & press and burpee combo makes sure your heart rate stays in the stratosphere until the very last rep.
Warm-Up Guidance
Spend 6–8 minutes preparing:
- Light cardio: jump rope or jogging in place
- Bodyweight squats and push-ups
- Shoulder mobility: band pull-aparts, arm circles
- Core prep: plank shoulder taps and slow Russian twists
At-Home Adaptations
No dumbbells? Use a kettlebell, weighted backpack, or gallon jugs.
No box? Sub in tuck jumps or broad jumps.
No weights for Russian twists? Use a household object like a water jug or medicine ball.
Coaching Tips
- Thrusters: Keep the dumbbells in front rack, drive through heels, press with full extension.
- Box jumps: Land softly, knees slightly bent — avoid stomping the box.
- Push-up + shoulder tap: Keep hips stable, no swaying side-to-side.
- Finisher: Treat the clean & press as a controlled lift, but attack the burpees with speed.
This is the kind of workout where the clock never stops — and neither do you. Each minute is an opportunity to push, recover, and get ready to go again. You’ll leave stronger, faster, and ready to tackle whatever’s next.
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