Old Dog, Same Tricks – Classic EMOM, Fresh Burn
This one looks familiar on the surface, but that’s the trick. “Old Dog, Same Tricks” is a 10-round EMOM (Every Minute on the Minute) workout that layers compound strength, cardio, and unilateral coordination into a tight, efficient format.
Each minute, you’ll complete:
- 4 Burpees
- 4 Rows
- 4 Swings
- 4 Cleans
- 4 Overhead Presses
x2 (Left side + Right side)
Yep—every rep is done once per side. That means 80 total reps per round when you count both sides. Multiply that by 10 rounds, and you’ve got yourself a low-key monster.
Coaching Insight:
This is a sneaky strength EMOM. Nothing fancy. No gimmicks. Just movement quality and smart pacing. The left/right format demands unilateral balance—so it’s great for cleaning up imbalances and improving coordination under fatigue.
Pro Tips:
- Keep the transitions snappy. Have your weight ready and alternate arms without wasted time.
- Start with manageable weight. This is a volume WOD. Go too heavy and you’ll blow up by round 4.
- Use the burpees as a built-in heart rate spike. Then settle into rhythm on the lifts.
Prep Tips:
- Warm up with 30 seconds each of jumping jacks, inchworms, shoulder rolls, and light swings.
- Practice the full cycle once per side before the clock starts to dial in your flow.
- Prioritize form on cleans and presses—don’t rush through just to beat the minute.
At-Home Variations:
No dumbbell or kettlebell? Sub in:
- Backpack with books or water bottles
- Resistance bands for rows and presses
- Bodyweight for burpees + squats + push-ups combo if needed
Need to scale? Try:
- 2 burpees + 2 reps per movement per side
- OR alternate every other round between left and right to reduce total reps
This is one of those home workout options that adapts well—so no excuses.
Why It Works:
“Old Dog, Same Tricks” builds grit through repetition. It’s about showing up and staying sharp. Every round gives you the same challenge, so it’s on you to bring the focus, pacing, and fight. GRIT group fitness classes like this one prove that you don’t need fancy moves—just commitment.
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