Competitor Lite 90 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
A
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
A
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
A
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
A
At an Easy-Ish Pace: 3 Rounds 800m Run 1,000m C2 Bike 20 Burpee Squats
Circuit
A
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
A
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
Designed for efficiency and effectiveness, available six days a week, it's your ultimate challenge for unparalleled strength and endurance. Join now and push your limits!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Competitor Lite 90 by The EMOM Co.
Competitor Lite 90 by The EMOM Co.
Competitor Lite 90 by The EMOM Co.
