Burpees, Sumo Deadlift High Pulls, Push-Press
Load a relatively light weight onto a barbell — Khalipa uses 75 pounds — and perform the following three-move EMOM circuit. During minute one, perform 10 to 15 burpees. When minute two strikes, do 20 reps of sumo deadlift high pulls. On minute three, perform 30 push-presses.
Keep your work-to-rest ratio — the amount of time you’re spending exercising versus standing around waiting for the next minute — challenging. Boost the reps of each move upward if the circuit seems easy, or downward if you’re struggling to keep up.
Whichever way you go, Khalipa issues one guideline. “Don’t rest more than you’re working,” he says. “This is a capacity-building EMOM.”
Total Time: 30 Minutes (10 rounds total)Back to top