EMOM (12 Mins)
Every minute on the minute (EMOM).
Complete the designated reps within that minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 Mins total (3 full rounds).

• Min. 1: 12x DB Front Squats (with pause)

• Min. 2: 10x Strict Push-ups (or Knee Push-ups)

• Min. 3: 15x Med Ball Slams

• Min. 4: 12x DB Renegade Rows (Total reps)

There is no score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while leaving you with 15 to 20 seconds of rest at the end of every minute.

Scaling & Safety

• General Regressions: For DB Front Squats (with pause), reduce the dumbbell weight or complete the movement using bodyweight only if your spinal alignment or squat depth breaks down. Modify Strict Push-ups to Knee Push-ups or elevate your hands on a sturdy bench to preserve a rigid midline. Perform DB Renegade Rows from your knees to shorten the core lever.

• Pregnancy (Trimester 2 & 3): Widening your stance during DB Front Squats (with pause) will ensure proper clearance for your bump; reduce the load if you experience any pelvic instability. Avoid floor positions that cause abdominal coning; elevate your hands onto a stable box or bench for your Push-ups, and swap DB Renegade Rows for standing KB Gorilla Rows or DB Suitcase Rows.

• Postpartum: Prioritise your breathing cadence above all else. Issue a sharp, controlled exhale on the exertion phase of every single repetition—specifically as you drive out of the bottom of the squat, press up from the floor, slam the ball down, or row the dumbbell. If you experience any pelvic floor leaking, pressure, or dragging, reduce the weight immediately and elevate your upper body for the push-ups and rows to manage internal pressure safely.