EMOM 2026

10-02-2026

STAGE 1 – Warm‑up (9 min) 5 min Mobility: Haloes, Prising Goblet Squat, Cat‑Cow 4 min Tabata (20 s / 10 s): KB Deadlifts → Mountain Climbers

STAGE 2 – WOD – 40 min EMOM 4 rounds of each block – a new exercise starts at the top of every minute.

BLOCK A (Minutes 1‑20) – Foundation & Stability

• 1 Kettlebell Swings (U.S. style) 15 reps
• 2 Plate RDL (Romanian Deadlift) 12 reps
• 3 Hand‑release Push‑ups 10‑12 reps
• 4 KB Haloes (alternating direction) 10 reps (5 each side)
• 5 Plank (optional weight plate on back) 45 s

BLOCK B (Minutes 21‑40) – Strength & Power

• 1 Single‑Arm Clean & Press 10 reps (5 each side)
• 2 Goblet Squats / Alternating Reverse Lunges 12 reps (6 each side)
• 3 Plate / KB Ground‑to‑Overhead 10‑12 reps
• 4 Bent‑Over Row (KB or Plate) 12 reps
• 5 Kettlebell High Pulls 15 reps