Workout of The Week #101
Upper Body Alternating EMOM Pump Sesh
This weeks workout is some more bodyweight work. Add this session at the end of an upper body day or do it on an off day. Last week I asked y’all what type of Workouts you want, I will soon be sending out full programs. I’ll be creating 3 programs to kickoff the launch of the new programming. You’ll get access to all 3 in full right away, but only the first 5 people that signup with the link below.
Official Launch Date: March 5
Pre Launch Date for first 5: February 12 (Yes it’s free)
Workout
EMOM = Every minute on the Minute
What the heck is EMOM?
EMOM
First Minute: 18 Pushups
Next Minute: 7 Chin-ups
Repeat for a Total of 12 Minutes
How to Scale: “Bro I can’t do that many Chin-ups or pushups” Relax, I gotchu.
How to Determine Your Reps: Take your max pushups you can do in a set and divide that by 2.5, Do that many reps per set. If your endurance isn’t great, divide by 3. Do the same for your chin ups.
Example: Max pushups = 40, Max chin ups = 10
40 / 2.5 = 16 Pushups, 10 / 2.5 = 4 Chin ups
If you can’t do pushups on the floor, do them on a incline on a bar within a squat rack / Smith Machine. If you can’t do chin ups do inverted rows with a TRX, Rings, or under a bar. I prefer the rings, they’re also cheaper than TRX straps and can basically do all the same stuff.
If you don’t have rings, they’re a cheap addition that’s well worth the $35.
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Love this one, Patryk! And thanks for the link to those affordable rings. I was just thinking last night that I might need to upgrade my pull up bar. I want something a bit more versatile and steady so I can actually work on muscle ups without the whole thing swaying like a coconut tree! Any recommendations for a good pro setup?