Help keep your group healthy and happy!
6
-
minutes warming up
12
-
minutes working out
The tricky part of this entire EMOM is that each minute is performed entirely on one leg! It's gonna challenge your hamstrings and back, so perform each movement with slow control.
Go immediately from the 8 Deadlifts into the 6 Bent Rows, so 14 continuous reps.
Every Minute on the Minute for 12-min.
Even Min:
8 Rear-foot Elevated Deadlift, Right
6 Rear-foot Elevated Bent Rows, Right
Odd Min:
8 Rear-foot Elevated Deadlift, Left
6 Rear-Foot Elevated Bent Rows, Left
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Rear-foot Elevated Deadlift
Choose a medium weight that you can do all reps in a row.
Options: raise or lower height of back leg elevation.
Equipment: one weight in each hand like dumbbells, kettlebells, bags of groceries.
Rear-foot Elevated Bent Rows
Use the same medium weight for all 6 reps in a row, but it will feel heavier at the end!
Equipment: one weight in each hand like dumbbells, kettlebells, bags of groceries.
Have a question? Chat with your coach.
✅ Weight for Deadlifts
Every Minute on the Minute for 6-min.:
Min. 1: 6 Single-leg Deadlifts, each side
Min. 2: 12 Half Man-makers
Min. 3: 48 Double/Single-unders
Then, 30-sec. each side:
Hurdler Stretch
Behind-the-neck Tricep Stretch
🤰 Mamas
Every Minute on the Minute for 6-min.:
Min. 1: 6 Bird Peckers, each side
Min. 2: 12 Bird Dogs
Min. 3: 24 Low Step-ups, total
6
-
minutes warming up
12
-
minutes working out
The tricky part of this entire EMOM is that each minute is performed entirely on one leg! It's gonna challenge your hamstrings and back, so perform each movement with slow control.
Go immediately from the 8 Deadlifts into the 6 Bent Rows, so 14 continuous reps.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Hammies
Pulling Movements
