Daily Endurance by The EMOM Co.
The EMOM Co.
Daily Monostructural conditioning program for you to supplement your daily strength and metcon with. Each piece will range from 20 to 40 minutes, and each week will include running, rowing, fan bike, C2 bike, and ski. The purpose of these workouts is to provide low impact, high intensity conditioning that will transfer over into improved work capacity and aerobic threshold. If you suffer on machines, or want more work without beating your body uo., this will be right up your alley.
Endurance
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Option 1: Ski Every 2:00 for 12:00 250m/200m Ski Every 4:00 for 20:00 750m/650m Ski Option 2: 5 Sets/2:00 Rest Between 30/24 Calorie Ski 10 Unbroken Power Cleans (95/65)
Endurance
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Option 1: Run 5 x 200m/1:00 Rest 10 x 400m/1:30 Rest 5 x 200m/1:00 Rest Option 2: Level 3: Every 2:00 for 20:00 9 x 50' Shuttle Run (50' down and back = 1 Rep) Level 2: Every 2:00 for 20:00 8 x 50' Shuttle Run (50' down and back = 1 Rep) Level 1: Every 2:00 for 20:00 6 x 50' Shuttle Run (50' down and back = 1 Rep)
Circuit
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Option 1: Fan Bike Level 3: Every 3:00 until Failure or 30:00 30/24 Calorie Fan Bike Level 2: Every 3:00 until Failure or 30:00 25/20 Calorie Fan Bike Level 1: Every 3:00 until Failure or 30:00 20/16 Calorie Fan Bike *Each set must be completed in under a minute Option 2: Level 3: 20:00 Alternating EMOM Min 1: 15/12 Calorie Fan Bike Min 2: 5 D-Ball/Sandbag to Shoulder (150/100) Level 2: 20:00 Alternating EMOM Min 1: 13/10 Calorie Fan Bike Min 2: 4 D-Ball/Sandbag to Shoulder (150/100) Level 1: 20:00 Alternating EMOM Min 1: 11/8 Calorie Fan Bike Min 2: 3 D-Ball/Sandbag to Shoulder (150/100)
Circuit
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At an Easy-Ish Pace: 15:00 C2 Bike 10:00 Run 10:00 Row
Circuit
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Option 1: Rowing 3 Sets at Maximum Effort 50/40 Calorie Row Rest 3:00 Between Then 5 Sets Easy: 20/16 Calorie Row Rest 1:00 Between Option 2: 3 Rounds For Time 50/40 Calorie Row 30 GHD Sit-Ups 10 Burpee Pull-Ups
Circuit
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Option 1: C2 Bike Level 3: 30:00 Max Calorie C2 Bike **Every 3:00 Including 0:00 Complete 22/18 Calorie C2 Bike in under a minute. Level 2: 30:00 Max Calorie C2 Bike **Every 3:00 Including 0:00 Complete 18/14 Calorie C2 Bike in under a minute. Level 1: 30:00 Max Calorie C2 Bike **Every 3:00 Including 0:00 Complete 16/12 Calorie C2 Bike in under a minute. The Purpose of this conditioning piece is to be able to push the pace hard and then settle back into a good working pace. Option 2: Level 3: 5 Rounds for Time 2,000m/1600m C2 Bike 10 Bench Press (185/125) Level 2: 5 Rounds for Time 2,000m/1600m C2 Bike 10 Bench Press (155/105) Level 1: 5 Rounds for Time 2,000m/1600m C2 Bike 10 Bench Press (135/95)
Designed for low impact yet high intensity, it's the perfect supplement to your strength and metcon routines, pushing your work capacity and aerobic threshold to new heights. If you're looking to improve without overburdening your body, our endurance progr
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Daily Endurance by The EMOM Co.
Daily Endurance by The EMOM Co.
Daily Endurance by The EMOM Co.
