Strength EMOM
Sixteen minutes alternating a heavy pull and a hard set of pull-ups.
EMOM
≈ 16 min
2 exercises
Coach's note
Odd minutes deadlift, even minutes pull-ups. Load it at something you could lift ten times, not five.
The session
- 1
Trap Bar Deadlift
8 x 5
Hinge with a neutral grip. Easier on the lower back.
- 2
Pull Up
8 x 6
Vertical pull, supports SkiErg and sled pull.
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
Start Strength EMOM as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore EMOM workouts
- Station EMOMTwenty minutes, a new movement every minute.
- Hybrid EMOMTwenty-four minutes rotating burpees, wall balls, row and run.
- Death By BurpeesOne burpee the first minute, two the second, until you cannot.
- Erg EMOMTwenty minutes alternating rower and SkiErg.
- Run EMOMEvery two minutes for twenty: 300 metres and 10 wall balls.
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.