05/18/2021

E2MOM x 24 MINUTES

MIN 1&2 - 400m Run*

MIN 3&4 - AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

*Run must be completed in under 2:00. Adjust as needed.

FINISHER

3 SETS FOR QUALITY

10 Slow Arm Haulers

15 Hollow Rocks

ADJUSTING

*Reps, Loading, Volume*…

Run -- Distance should be adjusted so athletes can complete the run in under 2:00 every time.

Push-ups -- Adjust reps down to be complete in 1-2 sets. Lowering the volume for athletes who struggle with Push-Ups

will be key in keeping them moving AND getting more volume smartly over the course of the workout

V-Ups / Tuck-Ups -- Adjust reps down to be complete in 1-2 sets. Similar to the Push-Ups, the athletes can perform a short

number of reps then add the one of the adjusted movements to complete the set.

*Movement Adjustments*...

Run -- Sub for 500/400m Row or 1200m Bike.

Push-ups -- Adjust to Knee Push-Ups or DB Floor Press.

V-Ups / Tuck-Ups -- Adjust to Reverse Crunch, seated Knee Tucks, Hanging Knee Raise or Sit-Ups