EMOM (12 mins.)
Every minute on the minute for 12 minutes.
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 minutes total (3 full rounds).

• Min. 1: 12x DB Muscle Snatch (Slow)

• Min. 2: 30s DB Wall Sit

• Min. 3: 12x Bodyweight Glute Bridge

• Min. 4: 12x KB Swing

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: Pick a light dumbbell for DB Muscle Snatch (Slow) to keep your posture neat. Do the DB Wall Sit without any weight if your legs get too tired, and use a light weight for the DB Swing.

• Pregnancy (Trimester 2 & 3): Stand with a wide stance on DB Muscle Snatch (Slow) to make room for your bump. Only hold a dumbbell for the DB Wall Sit if your pelvis feels completely stable, otherwise use your bodyweight. Take a wider stance on Bodyweight Glute Bridge and DB Swing.

• Postpartum: Don't hold your breath during the DB Wall Sit hold, as keeping your breath flowing helps protect your pelvic floor. Exhale smoothly as you press overhead on DB Muscle Snatch (Slow) and snap your hips on the DB Swing.