Minimal Equipment & Body Weight By The EMOM Co.

The EMOM Co.

Coach

Brandon Luckett

Serious results without living in the gym

Functional Strength & Conditioning is daily programming you can finish in 30 to 45 minutes. It is built for people with full lives who still want to train hard, get strong, and build real conditioning, without spending two hours a day to do it.

Is this you?

You train at a fully equipped gym (barbell, rack, dumbbells, machines).

You want one clear workout each day, not a menu to sort through.

You want results that show up in how you move and feel, not just in how long you spent training.

$12 / mo

Start My 7-Day Free Trial

Daily Programming

One complete, coached session every day, built around minimal equipment: a warm-up, a strength focus that builds across the cycle, and conditioning to raise your engine. In and out in 30 to 45 minutes.

Levels for Everyone

Levels to meet anyone where they are in their fitness journey, from your first day back to chasing a PR.

Built by a Games Athlete

Designed by CrossFit Games athlete Brandon Luckett, who built the efficient, demanding training he wanted when he stepped back from competing three hours a day.

Features

Programming 6 days per week

Minimal Equipment workouts that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

All workouts are delivered through TrainHeroic.

Equipment

Required

Dumbbells

Recommended

kettlebell // Box // Pull-up bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-02-20_2_Minimal Equip

Minimal Equip

Warmup Metcon 10:00 AMRAP 20 Stationary Lunges 15 V-Ups 20 Mountain Climbers Level 4: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 20 Chest-to-Bar Pull-Ups/15 Strict Pull-Ups 20 Kettlebell Swings (53/35) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg Level 3: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 16 Chest-to-Bar Pull-Ups/12 Strict Pull-Ups 16 Kettlebell Swings (53/35) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg Level 2: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups 12 Kettlebell Swings (53/35) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg Level 1: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups (You can use a band for assistance) 12 Kettlebell Swings (40/25) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg

Sunday

2024-02-20_3_Body Weight

Body Weight

Warmup Metcon 6:00 AMRAP 5 Burpees 5 Pull-Ups 10 box Step Ups Level 4: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 20 Chest-to-Bar Pull-Ups/15 Strict Pull-Ups 20 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg Level 3: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 16 Chest-to-Bar Pull-Ups/12 Strict Pull-Ups 16 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg Level 2: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups 12 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg Level 1: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups (You can use a band for assistance) 12 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg

Monday

2024-02-21_3_Body Weight

Body Weight

Warmup Metcon 6:00 AMRAP 5 Up-Downs (No Push-Up Burpees) 10 Walking Lunges 10 V-Ups Level 4: 3 Rounds for Time 42 Sationary Lunges 30 Jumping Squats/Air Squats 18 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Deficit Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 3: 3 Rounds for Time 38 Sationary Lunges 26 Jumping Squats/Air Squats 16 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 2: 3 Rounds for Time 35 Sationary Lunges 25 Jumping Squats/Air Squats 15 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 1: 3 Rounds for Time 36 Sationary Lunges 24 Jumping Squats/Air Squats 12 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups!

Monday

2024-02-21_2_Minimal Equip

Minimal Equip

Warmup Metcon 10:00 AMRAP 15 Single Dumbbell Thrusters 30 Jumping Jacks 5 Broad Jumps Level 4: 3 Rounds for Time 21 Double Dumbbell Front Squats (50/35) 15 Lateral Burpee Box Jump Overs (24/20) 9 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (50/35) Accessory: Deficit Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 3: 3 Rounds for Time 21 Double Dumbbell Front Squats (50/35) 15 Lateral Burpee Box Jump Overs (24/20) 9 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (50/35) Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 2: 3 Rounds for Time 18 Double Dumbbell Front Squats (50/35) 12 Lateral Burpee Box Jump Overs (24/20) 6 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (50/35) Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 1: 3 Rounds for Time 15 Double Dumbbell Front Squats (40/25) 10 Lateral Burpee Box Jump Overs (24/20) 5 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (40/25) Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups!

Tuesday

2024-02-22_2_Minimal Euip

Circuit

"4 x 1K off 2:00 Rest Warm Up 10:00 Easy Jog 4 Rounds: 200m @ hard effort 200m Easy Jog - rest as needed - Main Set (4000m) 4 Rounds: 1,000m Run - rest 2:00 between intervals - - rest as needed - Cool Down 10:00 Easy Jog"

Wednesday

2024-02-23_2_Minimal Equip

Minimal Equip

Warmup Metcon 10:00 AMRAP 10 Kettlebell Snatches 10 Dumbbell Goblet Squats 50 Single Unders Level 4: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps Level 3: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps Level 2: 4 Sets 4:00 AMRAP/2:00 Rest 20 Box Step Ups (24/20) 15 Box Jump Overs/Step Down (24/20) 10 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps Level 1: 4 Sets 4:00 AMRAP/2:00 Rest 18 Box Step Ups (24/20) 13 Box Jump Overs/Step Down (24/20) 6 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps

Wednesday

2024-02-23_3_Body Weight

Body Weight

Warmup Metcon 6:00 AMRAP 10 Box Step Ups 5 Box Jump Overs 5 Burpees Level 4: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Burpee Pull-Ups Level 3: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Burpee Pull-Ups Level 2: 4 Sets 4:00 AMRAP/2:00 Rest 20 Box Step Ups (24/20) 15 Box Jump Overs/Step Down (24/20) 10 Burpee Pull-Ups Level 1: 4 Sets 4:00 AMRAP/2:00 Rest 18 Box Step Ups (24/20) 12 Box Jump Overs/Step Down (24/20) 6 Burpee Pull-Ups

Thursday

2024-02-24_2_Minimal Equip

Minimal Equip

Warmup Metcon 10:00 AMRAP 10 Dumbbell Push Press (50/35) 200m Jog 5 Wall Walks Level 4: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 20 Handstand Push-Ups 20 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 20 Toes-to-Bar 20 Burpees to Target 40 Double Unders Into 1600m Run Level 3: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1600m Run Level 2: From 0:00 - 20:00 1200m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1200m Run Level 1: From 0:00 - 20:00 800m Run Into 4 Rounds For Time 16 Hand Release Push-Ups 16 Pistols or Box Step Ups (24/20) 40 Double Unders/60 Sinlge Unders From 20:00 - 40:00 4 Rounds for Time 12 Toes-to-Bar/Knees to Chest 12 Burpees to Target 40 Double Unders/60 Sinlge Unders Into 800m Run

Thursday

2024-02-24_3_Body Weight

Body Weight

Warmup Metcon 6:00 AMRAP 10 Push-Ups 200m Jog 5 Wall Walks Level 4: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 20 Handstand Push-Ups 20 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 20 Toes-to-Bar 20 Burpees to Target 40 Double Unders Into 1600m Run Level 3: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1600m Run Level 2: From 0:00 - 20:00 1200m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1200m Run Level 1: From 0:00 - 20:00 800m Run Into 4 Rounds For Time 16 Hand Release Push-Ups 16 Pistols or Box Step Ups (24/20) 40 Double Unders/60 Sinlge Unders From 20:00 - 40:00 4 Rounds for Time 12 Toes-to-Bar/Knees to Chest 12 Burpees to Target 40 Double Unders/60 Sinlge Unders Into 800m Run

Saturday

2024-02-26_3_Body Weight

Body Weight

Warmup Metcon 6:00 AMRAP 10 Air Squats 10 Reverse Lunges 10 Burpees Conditioning Level 4: Every 3:00 for 30:00 or Failure 30 Air Squats 15 Burpee Box Jump Overs (24/20) (Or any Object) 5 x 50' Shuttle Run (25'x2 = 1 Rep) __________________________ Level 3: Every 3:00 for 30:00 or Failure 24 Air Squats 12 Burpee Box Jump Overs (24/20) (Or any Object) 5 x 50' Shuttle Run (25'x2 = 1 Rep) __________________________ Level 2: Every 3:00 for 30:00 or Failure 20 Air Squats 10 Burpee Box Jump Overs (24/20) (Or any Object) 4 x 50' Shuttle Run (25'x2 = 1 Rep) __________________________ Level 1: Every 3:00 for 30:00 or Failure 16 Air Squats 8 Burpee Box Jump Overs (24/20) (Or any Object) 3 x 50' Shuttle Run (25'x2 = 1 Rep)

Saturday

2024-02-26_2_Minimal Equip

Minimal Equip

Warmup Metcon 10:00 AMRAP 10L/10R Dumbbell Push Press 100m Easy jog 10 Burpees Conditioning Level 4: Every 3:00 for 30:00 or Failure 15 Double Dumbbell Thrusters (50/35) 15 Burpee Box Jump Overs (24/20) 5 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges __________________________ Level 3: Every 3:00 for 30:00 or Failure 12 Double Dumbbell Thrusters (50/35) 12 Burpee Box Jump Overs (24/20) 5 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges __________________________ Level 2: Every 3:00 for 30:00 or Failure 9 Double Dumbbell Thrusters (50/35) 9 Burpee Box Jump Overs (24/20) 5 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges __________________________ Level 1: Every 3:00 for 30:00 or Failure 9 Double Dumbbell Thrusters (40/25) 9 Burpee Box Jump Overs (24/20) 4 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges

Coach