The Gauntlet by The EMOM Co.
The EMOM Co.
Functional Fitness"The Gauntlet" by The EMOM Co. is our premier 75-90-minute workout program. The Gauntlet is anchored in the Every Minute on the Minute approach, specially designed for those prioritizing efficient and effective workouts. This program is available six days a week, ensuring a flexible yet intensive workout schedule.
Circuit
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0:00-10:00 AMRAP at a warm-up pace. 10 Kettlebell Swings 5 Strict Pull-Ups 20 Single Unders _____________________________________ 10:00- 25:00 Build to a Heavy 2 Rep Squat Snatch _____________________________________ 25:00-45:00 4 Super Sets 10-15 RDL 10-15 Leg Curls For RDL: Elevated from plates/box, get a large stretch in your hamstrings. _____________________________________ 45:00-75:00 Level 3: Every 6:00 for 30:00 25 Toes-to-Bar 20 Box Jumps (24/20) 15 Front Squats (155/105) *Max Calorie C2 Bike in Remaining Time Level 2: Every 6:00 for 30:00 20 Toes-to-Bar 20 Box Jumps (24/20) 15 Front Squats (135/95) *Max Calorie C2 Bike in Remaining Time Level 1: Every 6:00 for 30:00 20 Toes-to-Bar 15 Box Jumps (24/20) 10 Front Squats (135/95) *Max Calorie C2 Bike in Remaining Time
Circuit
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0:00-10:00 AMRAP at a warm-up pace 20 Jumping Lunges 15 V-Ups 10 Push-Ups _____________________________________ 10:00-30:00 Split Squat w/ Rear Foot Elevated 5 Sets 5R/5L Split Squats Load Goal: 40-50% of Max Back Squat _____________________________________ 30:00-45:00 Incline Dumbbell Bench Press 4 x 12 Reps _____________________________________ 45:00-60:00 Single Arm Dumbbell Row 4 x 12 Reps _____________________________________ 60:00-68:00 All Levels: 8:00 AMRAP 10 Chest-to-Bar Pull-Ups 5 Power Snatches (135/95) _____________________________________ 70:00 - 85:00 Body Building (Optional) Dumbbell Shoulder Flies 4 x 10-15 Reps
Circuit
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0:00-10:00 AMRAP at a warm-up pace 10 Barbell Hang Cleans 10 Barbell Front Squats 10 Barbell Push Press _____________________________________ 10:00-30:00 Build to a heavy complex for the day: 1 Top to Bottom Clean + Split Jerk (1 Clean Pull + High Hang Clean + Below Knee Hang Clean + + Clean from the Ground + Split Jerk) _____________________________________ 30:00-45:00 Sissy Squats/Slant Board Squat Every 3:00 for 12:00 25 Rep Sissy Squat Every 5th Rep, pause for 5 seconds in the bottom of the squat **This is not a true sissy squat. But a squat with extreme elevation in your heels. If you don't have a slant board, create one using plates I used 95-105 Pounds for this exercise. _____________________________________ 45:00- 80:00 Level 3: From 0:00 - 15:00 3 Rounds for Time 10 Ring Muscle Ups 20 Dumbbell Snatches (70/50) @ 15:00 20:00 Max Calorie C2 Bike Level 2: From 0:00 - 15:00 3 Rounds for Time 8 Ring Muscle Ups 16 Dumbbell Snatches (70/50) @ 15:00 20:00 Max Calorie C2 Bike Level 1: From 0:00 - 15:00 3 Rounds for Time 6 Ring Muscle Ups 16 Dumbbell Snatches (70/50) @ 15:00 20:00 Max Calorie C2 Bike
Circuit
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At an Easy-Ish Pace: 3 Rounds 800m Run 1,000m C2 Bike 20 Burpee Squats
Circuit
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0:00-10:00 AMRAP at a warm-up pace 5L/5R Box Step Ups 10 Behind the Neck Push Press 10 Toes-to-Bar _____________________________________ 10:00- 30:00 Every 3:00 for 9:00 5 Front Squat Load: 50-60-70% of 1 Rep Max Back Squat Then 1 x 10 Rep Front Squat Load Goal: 70-75% of 1 Rep Max Back Squat _____________________________________ 30:00-45:00 Every 30 Seconds for 10:00 1 Power Snatch Load Goal: 65% of 1RM Snatch _____________________________________ 45:00-60:00 In 10:00 Establish a max time stationary handstand hold _____________________________________ 60:00-80:00 Level 3: 10 Rounds for Time 35 Heavy Double Unders 10 Double Dumbbell Power Cleans (50/35) 1 Legless Rope Climb Time Cap: 18:00 Level 2: 8 Rounds for Time 35 Heavy Double Unders 10 Double Dumbbell Power Cleans (50/35) 1 Legless Rope Climb Time Cap: 18:00 Level 1: 6 Rounds for Time 35 Heavy Double Unders 10 Double Dumbbell Power Cleans (50/35) 1 Legless Rope Climb Time Cap: 18:00
Circuit
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0:00-10:00 AMRAP at a warm-up pace 2 Wall Walks 10 Jumping Squats 10 Reverese Flies (Dumbbell or Band) _____________________________________ 10:00- 30:00 Build to a heavy 5 Rep Push Press to prime for the split Jerk Then Build to a Heavy 1 Rep Split Jerk _____________________________________ 30:00-45:00 Strict Pull-Ups 3 Sets of 10-15 Make these weighted if desired _____________________________________ 45:00-90:00 Level 3: From 0:00 - 15:00 4 Rounds for Time 5 D-Ball/Sandbag to Shoulder (150/100) 50' Handstand Walk 15 Wallball Shots (30/20) @ 15:00 30:00 Alternating EMOM Min 1: 10 Burpee Box Jumps (24/20) Min 2: 16/12 Calorie Fan Bike Min 3: 8 Bar Muslce Ups Level 2: From 0:00 - 15:00 4 Rounds for Time 5 D-Ball/Sandbag to Shoulder (150/100) 50' Handstand Walk 15 Wallball Shots (30/20) @ 15:00 30:00 Alternating EMOM Min 1: 8 Burpee Box Jumps (24/20) Min 2: 14/10 Calorie Fan Bike Min 3: 6 Bar Muslce Ups Level 1: From 0:00 - 15:00 4 Rounds for Time 5 D-Ball/Sandbag to Shoulder (150/100) 50' Handstand Walk 15 Wallball Shots (30/20) @ 15:00 30:00 Alternating EMOM Min 1: 6 Burpee Box Jumps (24/20) Min 2: 12/9 Calorie Fan Bike Min 3: 5 Bar Muslce Ups
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The Gauntlet by The EMOM Co.
The Gauntlet by The EMOM Co.
The Gauntlet by The EMOM Co.
