20-Minute EMOM + Full Warm-Up
(Pull • Push • Explosive Legs • Core • Engine)
🔥 WARM-UP (8–10 minutes)
Goal: Activate lats, shoulders, hips, quads, and trunk stability before explosive work.
1️⃣ General Prep (2–3 min)
200m Easy Run or 300m Easy Row
Relax shoulders, find steady breath
2️⃣ Movement Prep (3–4 min)
10 Air Squats
10 Alternating Reverse Lunges
10 Glute Bridges
10 Arm Circles (forward/backward)
3️⃣ Specific Prep (3 min)
5 Scap Pull-Ups
5 Ring Rows (or light pulls)
5 Push-Ups (slow)
5 Jump Squats (light effort)
5 Burpees (smooth, not fast)
🔥 You should feel warm, loose, and ready to jump/explode without fatigue.
🧨 20-MIN EMOM — “Gravity Storm 2.1”
Minute 1 — Pull-Ups
5–8 Pull-Ups
Optional: Hold the halfway position for 3–5 seconds on last rep
Scale: 90° Pulls or Ring Rows
Minute 2 — Push-Ups
12–15 Push-Ups
Tight core, full range
Scale: Hands elevated
Minute 3 — Jump Squats
12–15 Jump Squats
Explosive takeoff, soft landing
Scale: Fast Air Squats
Advanced: Add 1-second pause at the bottom
Minute 4 — Core Work
Alternate rounds:
12 Alternating Leg V-Ups
20 Flutter Kicks
20-Second Hollow Hold
Minute 5 — Burpees
8 Burpees
Steady, smooth tempo
No sprinting; keep breathing calm
🔁 Repeat Minutes 1–5 for 4 Rounds = 20 Minutes Total
🧠 COACH’S NOTES
Pull-ups are the priority — don’t waste them by burning out too early.
Jump squats will spike HR; stay soft on landings.
Burpees close each cycle to keep conditioning elevated.
Core minute is active recovery — keep form clean.
Goal is movement quality + pace discipline, not all-out speed.