Workouts That Work—Anywhere, Anytime
Get ready to tap into all the things—strength, power, and endurance—with this spicy 30-minute EMOM. You’ll cycle through 5 total rounds of wall balls, deadlifts, bench press, barbell rollouts, and a calorie burner. Expect your legs, chest, and core to be absolutely lit up. This one’s a full-body sweat fest that builds muscle and tests grit.
EMOM MetCon
The Set
Deadlift (~11 reps)
What it is:
The deadlift is a foundational strength exercise that trains you to lift heavy weight from the ground using your glutes, hamstrings, core, and back. It mimics one of the most functional movements in life: picking something up. Done right, it builds total-body power, improves posture, and boosts injury resilience
Set Up:
Stand with feet hip-width apart, bar over mid-foot.
Grip the bar just outside your legs (double overhand or mixed grip).
Hinge at the hips, bend knees slightly, and keep a flat back with chest up.
Lift:
Brace your core.
Drive through your heels and stand tall, keeping the bar close to your body.
Hips and shoulders should rise together — don’t jerk the bar.
Finish:
At the top, fully extend hips and stand tall (no leaning back).
Lower the bar with control by hinging at the hips first, then bending knees.
Wall Balls (~15 reps)
What it is:
A full-body conditioning move that combines a squat and overhead throw. In this EMOM, your goal is to get as many reps as possible in 1 minute, then rest the remainder of the minute before the next round.
Set Up:
Stand about an arm’s length from the wall.
Hold the medicine ball at chest height, elbows under the ball, feet shoulder-width apart.
The Squat:
Drop into a full squat, keeping your chest up and heels down.
Keep the ball close to your chest throughout the descent.
The Throw:
Explode upward from your squat.
Use your legs and core to drive the ball up — aim for the target (typically 9–10 feet).
Catch the ball as it comes down and go right into the next rep.
Bench Press (~9 reps)
What it is:
A foundational upper body strength move that targets your chest, shoulders, and triceps. The bench press builds pressing power and muscle mass and is a staple in any strength training program. In a Metcon or EMOM, focus on controlled reps and strong form under fatigue.
Set Up:
Lie flat on a bench with feet planted firmly on the floor.
Grip the bar slightly wider than shoulder-width, wrists straight, eyes under the bar.
Keep your shoulder blades pinched together and drive them into the bench.
The Press:
Unrack the bar and lower it with control to your mid-chest, keeping elbows at about a 45° angle.
Maintain tension through your whole body — glutes tight, core braced.
The Drive:
Press the bar back up to full extension, driving through your palms and keeping your shoulders locked down.
Repeat with control and consistency — no bouncing off the chest.
Barbell Roll Outs (~7 reps)
What it is:
A serious core strength move that challenges your abs, lats, and spinal stability. Using a barbell instead of an ab wheel increases the difficulty and forces your whole body to stay controlled. Perfect as a finisher or core focus in your EMOM — go for as many reps as possible in 1 minute, then rest for the remainder of the minute.
Set Up:
Load a barbell with round plates (10s or 15s work well for control).
Kneel on a mat with the bar in front of you, hands shoulder-width apart.
The Roll:
Brace your core, tuck your hips, and slowly roll the barbell forward, keeping arms extended and back flat.
Go as far out as you can without letting your hips sag or low back arch.
The Return:
Squeeze your glutes and pull through your core to roll the bar back to the starting position.
Reset and repeat with control — don’t let momentum do the work.