Our 'Last Man Standing' Finisher is an EMOM from Hell
This total-body EMOM builds an engine using barbell work and conditioning staples
This punishing EMOM (“every minute, on the minute”) finisher kicks off with 15kcal on the AirBike. Then, jump off, grab a barbell and rip it from floor to overhead for the rest of the minute. When the 60-second timer sounds, jump back on the bike and go again. You’re done when you hit 100 reps with the bar, so power through – the faster you work, the less time you spend sweating on the bike.
1. Ride It Like You Stole It
Jump on the AirBike and go all in. This is a total-body cardio machine, so push with both your arms and legs to complete your first 15kcal in record time. The faster you are, the more seconds you’ll have to power through the century of barbell lifts.
2. In Over Your Head
Load up a barbell that you could comfortably press overhead 20 times. Set up in a deadlift position, push your hips forward and stand up to lift the weight, bringing it up to your shoulders. Dip at the knees, then press the weight explosively overhead.
3. Back In The Saddle
Lower the bar and repeat, quickly. Keep up the momentum until the first minute is up, drop the bar and jump back on the bike for another 15kcal sprint. If you slow down, you’ll have to slog through extra minutes, so grit your teeth and hold your pace.
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