[NL] EMOM Tri-Set

Tri-Set x 4

EMOM – Every Minute On the Minute

You have one minute to complete the number of repetitions. If you finish the repetitions in less than a minute, you get to rest for the remaining seconds (i.e. perform 10 reps in 45 s; earned 15 s rest).

Aim to complete all 4 Sets back-to-back without any additional rest.

The goal is to have your HR elevated for the entire 12-minute block.

ULT
Prone 1-Arm Forward Lunge to Stand
reps 5 reps per side
time 60 s
Rest Time remaining
Set Reps Time Rest
1 5 reps per side 60 S h:m:s Time remaining (h:m:s)
2 5 reps per side 60 S h:m:s Time remaining (h:m:s)
3 5 reps per side 60 S h:m:s Time remaining (h:m:s)
4 5 reps per side 60 S h:m:s Time remaining (h:m:s)
LLT
Squat then Band Chest Press
reps 15
time 60 s
Rest Time remaining
A coordinative full body combination exercise that enhances stabilization, endurance and/or power in the sagittal plane.
Set Reps Time Rest
1 15 60 S h:m:s Time remaining (h:m:s)
2 15 60 S h:m:s Time remaining (h:m:s)
3 15 60 S h:m:s Time remaining (h:m:s)
4 15 60 S h:m:s Time remaining (h:m:s)

Use a moderately heavy band to ensure your HR gets up.

UMT
Skater
reps 10 per leg
time 60 s
Rest Time Remaining
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
Set Reps Time Rest
1 10 per leg 60 S h:m:s Time Remaining (h:m:s)
2 10 per leg 60 S h:m:s Time Remaining (h:m:s)
3 10 per leg 60 S h:m:s Time Remaining (h:m:s)
4 10 per leg 60 S h:m:s Time Remaining (h:m:s)