The Daily Program by The EMOM Co.
The EMOM Co.
Functional Fitness, Functional TrainingThe Daily Program is the most popular program we offer. TDP is a 30-45 minute, daily programming built to get you massive results in less time. It includes three tracks, so you can get a killer workout in no matter where you are, your fitness level, or what equipment you have.
General Program: For the Everyday Athlete
Full Equipment Track:
This track is ideal for those with access to a complete gym setup. It features traditional CrossFit-style EMOMs (Every Minute on the Minute workouts), providing a comprehensive and intense fitness regimen.
Minimal Equipment Track:
Tailored for athletes with limited equipment, this program requires only dumbbells, kettlebell, a box, and a pull-up bar. It offers versatile and effective workouts, ensuring you can achieve your fitness goals even with minimal gear.
Body Weight Track:
This option includes two workouts per week, focusing solely on bodyweight exercises. Perfect for those seeking a no-equipment solution, it emphasizes flexibility and convenience.
Sometimes brutal but always effective workouts for those who do not want to sacrifice their fitness, yet cannot always find the time.
Circuit
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Warmup: 3 Rounds 5 power cleans empty bar 5 kip swings 5 ttb 3 burpee box jumps 10 cal row 30:00 EMOM Min 1: 5 power cleans + Toes to bar Min 2: Burpee Box Jumps (24/20) Min 3: Cal Row *Optional heavy single power clean following EMOM Level 1 5 power cleans (115/85) + 5 Toes to bar 6 Burpee Box Jumps (24/20) 10/7 Cal Row Level 2 5 power cleans (135/95) + 8-10 Toes to bar 8 Burpee Box Jumps (24/20) 15/12 Cal Row Level 3 5 power cleans (155/105) + 12 Toes to bar 10 Burpee Box Jumps (24/20) 20/16 Cal Row
Circuit
A
Warm Up 3 Rounds: 2/2 S.A. KB Push Press 4 KB SDHLP 2 x Shuttle Run 30:00 EMOM Min 1: S.A. KB Push Press Min 2: KB SDHLP Min 3: Shuttle Run **40' lengths, down and back (80') = 1 rep Level 1 7/7 S.A. KB Push Press (53/35) 12 KB SDHLP (53/35) 3 Shuttle Run Level 2 8/8 S.A. KB Push Press (53/35) 15 KB SDHLP (53/35) 4 Shuttle Run Level 3 9/9 S.A. KB Push Press (53/35) 18 KB SDHLP (53/35) 5 Shuttle Run
Circuit
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30:00 EMOM Min 1: Burpees Min 2: Situps/V-Ups Min 3: Reverse Lunges Level 1 6 Burpees 15 Situps/V-Ups 20 Reverse Lunges Level 2 9 Burpees 20 Situps/V-Ups 25 Reverse Lunges Level 3 12 Burpees 25 Situps/V-Ups 30 Reverse Lunges
Full Equipment
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Warmup 3 Rounds 5 DB Snatch 10 Air Squats 5 cal bike 15:00 Alt EMOM Min 1: Dumbbell Snatch Min 2: Wallballs (20/14) Min 3: Assault Bike calories Directly into Every 90 seconds for 15:00 5 back squats, increase load across sets Level 1 14 Dumbbell Snatch (35/20) 10 Wallballs (20/14) 7/5 Assault Bike calories Level 2 14 Dumbbell Snatch (50/35) 15 Wallballs (20/14) 12/9 Assault Bike calories Level 3 20 Dumbbell Snatch (50/35) 20 Wallballs (20/14) 15/12 Assault Bike calories
Minimal Equipment
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Warm Up 3 Rounds: 6 DB Goblet Squars 4 Box Jump Overs 4 DB Hang Cleans 2 DB Box Step Ups 21:00 EMOM Min 1: DB Goblet Squats Min 2: Box Jumps Overs (Step Down) Min 3: Alt. DB Hang Cleans Directly into Every 90 seconds for 9:00 DB Box Step Ups *DB Held any way above waist height Level 1 14 DB Goblet Squats (50/35) 8 Box Jumps Overs (Step Down) (24/20) 14 Alt. DB Hang Cleans (50/35) ------Every 90s------ 8 DB Box Step Ups Level 2 16 DB Goblet Squats (50/35) 10 Box Jumps Overs (Step Down) (24/20) 16 Alt. DB Hang Cleans (50/35) ------Every 90s------ 10 DB Box Step Ups Level 3 18 DB Goblet Squats (50/35) 12 Box Jumps Overs (Step Down) (24/20) 18 Alt. DB Hang Cleans (50/35) -----Every 90s----- 12 DB Box Step Ups
Bodyweight Only
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15:00 EMOM Min 1: Wall Walks + Push Ups Min 2: Run Min 3: Jump Squats Directly into 15:00 E3MOM :20 Plank + V-Ups ** 80' Shuttle Run Scale (40' lengths) Level 1 1 Wall Walks +7 Push Ups Run 100M 15 Jump Squats -----Every 3:00----- :20 Plank + V-Ups: 15 Level 2 2 Wall Walks + 7 Push Ups Run 150M 20 Jump Squats -----Every 3:00----- :20 Plank + V-Ups: 18 Level 3 3 Wall Walks + 10 Push Ups Run 200M 25 Jump Squats -----Every 3:00----- :20 Plank + V-Ups: 20
Full Equipment
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Warmup 3 Rounds 5-10 calorie ski 5 kip swings 3 strict pullups 10 empty bar snatches Every 3:00 x 30:00 Calorie Ski Chest to Bar 10 Power Snatch Level 1 10/7 Calorie Ski 8 Chest to Bar 10 Power Snatch (75/45) Level 2 15/12 Calorie Ski 12 Chest to Bar 10 Power Snatch (85/55) Level 3 20/15 Calorie Ski 15 Chest to Bar 10 Power Snatch (95/65)
Minimal Equipment
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Warm Up 3 Rounds: 4 DB Front Rack Reverse Lunges 4 Push Up + DB Row 2 Lateral No Pushup BBJJO 30:00 EMOM Min 1: Dumbbell Front Rack Reverse Lunge (50's/35's) Min 2: Push-up + Dumbbell Row Min 3: Lateral No Pushup Burpee Box Jump Overs Level 1 10 Dumbbell Front Rack Reverse Lunge (50's/35's) 8 Alt Push-up + Dumbbell Row 5 Lateral No Pushup Burpee Box Jump Overs Level 2 15 Dumbbell Front Rack Reverse Lunge (50's/35's) 12 Alt Push-up + Dumbbell Row 7 Lateral No Pushup Burpee Box Jump Overs Level 3 20 Dumbbell Front Rack Reverse Lunge (50's/35's) 16 Alt Push-up + Dumbbell Row 10 Lateral No Pushup Burpee Box Jump Overs
Weekly Monostructural
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Every 1:30 for 30:00 Run Level 1: 150m Level 2: 200m Level 3: 250m
Full gym or no equipment, our program fits your life and goals. Intense, effective, and flexible—don't compromise, transform. Join now and redefine your limits.
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The Daily Program by The EMOM Co.
The Daily Program by The EMOM Co.
The Daily Program by The EMOM Co.
