Name: Playbook - Simply Mander - Full body EMOM + endurance
Uploaded: 2024-04-28T21:30:06.421Z
Duration: 45 min
Description: Full body EMOM + endurance

Woot woot! Went with heavier weight for the EMOMS…worth it! 💪

Ashlee

Beginning with a 15min EMOM, you will alternate between 3 moves - every minute on the minute.

15 min EMOM
Minute 1: 10 DB squats (or heavy kettlebell)
Minute 2: 10 single arm (alternating) overhead press
Minute 3: 10 wall balls (if you do not have a wall ball, scale to db thruster)

Rest 5:00 then complete:

400m run
24 alternating db snatches
200m run 
24 burpees
200m run
24 reverse lunges (if you want to scale up, hold your dumbbell)
50 jump rope (if no jump rope scale to jumping jacks)

15 min EMOM
Minute 1: 10 DB squats (or heavy kettlebell)
Minute 2: 10 single arm (alternating) overhead press
Minute 3: 10 DB thruster

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- start with your feet at shoulder width apart
- bring the dumbbells up to the front rack position
- press one dumbbell up overhead fully locking out your elbow
- keep shoulder, wrist, and elbow stacked and brace your core

Alternating DB overhead press

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

15 min EMOM

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge (Bodyweight)

Full body EMOM + endurance

Cris

Quick one but effective..For  those days when we wake up a bit late 👍🏻

Yesenia

April

Full body metcon + optional endurance

Is there a timer that has it broken down that plays all the way through notifying u of the 35 sec and the rest in the 1:00? Or do I keep track of that myself?

Krista

Carolyn J

Awesome! I used heavy weights than ever, love Manders workouts!

Amber

Upper body dumbbell circuit

I wanted to move today and this was PERFECT!

Sarah Moore

Mikaela

Dumbbell full body strength circuit

Kelly

30 min full body burner

Sarah

Nice & quick recovery / cardio workout! Subbed row for 15 cal echo bike

Kaylee

Loved this! A perfect quick, effective workout. Took me 16 minutes (Cal Bike, AbMat Situps, 35# KB). 🔥

Hannah

Full body for time

🔥what a way to end a workout! I’ve never wanted 12 mins to be over so badly 🫠

Natasha

So much harder than I expected. Everything is on fire and I love it.

Shari

You’d think two workouts would be easy but holy **** that was hard!!!

Natalia

12 min full body burn

ANDREA Keefer

Upper body EMOMS

Nicole

Great! Did not feel motivated whatsoever but I’m so happy I got it done!

Francesca

Wanted a fun Saturday morning workout and this delivered!

30 min Full body HIIT

Fany

Madi

An awesome little finisher after my bike workout!

Natalie

Tabata core

Crushed this in a hotel gym. Was traveling with my own dumbbells, so used 35# for everything. I made it a 12 min AMRAP instead of an EMOM. The 3 RFT is a sweatfest and quite difficult. Finished in 12:07. 🌶️💪🏼

Alexandra Casi

Loved the work out, I have a rower at home best investment.

Darlene

Full body EMOM + 3RFT

25# DB FR Squats & 800m Bike (Damper 4)
First Set 9:00 (70-72rpm)
Second Set 8:00 (72-74rpm)

Front squat + running intervals

Deanna

Full body burn & core

Patiently waiting for the day when push-ups won’t get me every time in a WOD 😆

25# DBs, Knee Push-ups, AbMat Sit-ups, Bike Erg (avg 74rpm) - finished in 18:00

Treva

Full body burner

Kate Costello

Great and fun workout! I was confused on how to use the timer part for the 8 min tabata.

Christy

8 min TABATA & metcon

Loved my first workout! Can’t wait to do more!

Leslie

Full body strength circuits

Killer at home workout when you don’t have dumbbells at home and don’t wanna go to the gym! 🔥🔥🔥

Bodyweight metcon

Love these quick and efficient workouts!!

Rylie

Lower body focus + core

Skipped the running due to time constraints..under estimated this one 🥵

Jennifer

I am dead💀 This was hard but so fun at the same time 😂

Courtney

21-15-9 / 15-12-9

That one sucked, but it hurt so good! I’m developing a love hate relationship with any squat movement😜💪🏼

Michele

“Fight gone bad” at home

Blow drying my hair today is going to suuuck

Full body EMOM + metcon

Shelby

Tabata style for beginners

Quick burner! 🔥 Loved it after a shoulder workout!

Love me some dt!! Did this one with a 65# barbell after doing a killer shoulder circuit. Took me 9:41 can’t wait to retest because it’s been years since I did this one!

“DT” at home

Full body/cardio intervals

5 Rounds For Time - Intervals

16 min intervals | upper body & cardio

AMRAPS x 3 (full body)

30 min BIKE INTERVALS

25 min Echo Bike intervals

4 sets/AMRAPS

Gymnastic intervals

Loved this so much! Been poking around in lots of the different programs to find something that was challenging, but doable in a limited amount of time (tired toddler mom over here) and this was IT!!

Full body EMOM + endurance

Community

More workouts from Simply Mander