Have fun with these weekly workouts! Crossfit games are coming up soon. Who will be watching?
Day 1: Legs
Equipment Needed: Kettlebells, jumprope, dumbbells
Warm-Up: 5 minutes of light jogging or dynamic stretching.
8X4 Heavy Goblet Squats
EMOM 30 Min (5 Rounds)
- Minute 1: 8 box step ups with Dumbells (Lunges if you don't have box)
- Minute 2: Sprint Row 30 Secs
- Minute 3: Dumbbell Bulgarian split squats x 10 reps
- Minute 4: Jump Rope for 30 seconds (double unders if you can)
- Minute 5: Devils Press 12 reps (Go Heavy)
- Minute 6: Situps (GHD If possible)
Day 2: Back Day EMOM Workout
Equipment Needed: Barbell, Kettlebell, Jump Rope, Rowing Machine
Warm-Up: 5 minutes of light rowing or back stretches.
Lift barbell overhead press: 4 sets of 8 (Choose a challenging weight)
EMOM Structure: Perform the prescribed exercises at the start of every minute for 30 minutes.
- Minute 1: 8 Strict Pullups (add weight if needed)
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Bent over rows x 10 reps each arm
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Dumbbell overhead press 12 reps
- Minute 6: Rope climbs / Pushups
Repeat this circuit until the end of 25 minutes.
Day 3: Chest + Upper Body Day EMOM:
Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Pull-Up Bar
Warm-Up: 5 minutes of arm circles, shoulder stretches, and push-ups.
Lift Bench Press : 4 Sets of 8-10 (Choose a challenging weight)
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Dumbbell Flys x 10 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Dumbbell Bench Press x 8 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Dips X 10 reps (add weight if needed)
- Minute 6: Pushups x 15-20
Repeat this circuit until the end of 25 minutes.
Day 4: Arms Day EMOM Workout:
Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Resistance Bands
Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.
Lift Weighted Pullups 4 sets of 8
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Bicep Curls x 10 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Kettlebell snatches x 10 reps (5 each arm)
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Barbell curls x 8
Repeat this circuit until the end of 25 minutes.
Day 5: Conditioning Day EMOM Workout:
Equipment Needed: Kettlebell, Jump Rope, Running Track or Treadmill
Warm-Up: 5 minutes of jogging and dynamic stretching.
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Kettlebell Goblet Squats x 12 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Kettlebell Snatches x 15 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Box Step Ups X 10
- Minute 6: 20 second sprint row
Repeat this circuit until the end of 25 minutes.
Brands and products I recommend for these workouts :
Crossrope - Best jumprope in the game
Rogue - Squat racks / pull-up bars / benches / kettlebells / weights
Kettlebell kings - Kettlebells