Grip & Core EMOM
Twelve minutes rotating holds, hangs and trunk work.
EMOM
≈ 12 min
4 exercises
Coach's note
Forty seconds of work, twenty of rest, four movements, three times through. A finisher, not a session.
The session
- 1
Farmers Hold
3 sets · 40s
Grip endurance for carries.
- 2
Hollow Hold
3 sets · 40s
Isometric hold that transfers to carries and hanging work.
- 3
Toes to Bar
3 x 8
Hanging trunk flexion. Builds grip alongside core.
- 4
Dead Bug
3 sets · 40s
Anti-extension. Keep the lower back flat throughout.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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Start this workout freeMore EMOM workouts
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