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Make Every Movement Count: The 20 Minute Workout

Practice + Intensity = Results

There is power in simplicity. If you want to get better at something, sometimes the best thing is to do it and do it often. Increasing volume is one of the best ways to ensure that you’re getting the repetition and consistency necessary to create improvement.

When you are acquiring a new skill or refining a skill, you need a lot of practice. In the world of human movement, we need to practice proper technique to become efficient with movement and make sure that coordination and control are dialed in. To achieve this sort of result, we need lots of quality reps. Specifically, quality reps without fatigue.

However, that amount of practice is not something that the average fitness client has time for. With a limited amount of time to devote to training, they most likely prefer to work in the world of intensity, where a 20-30 minute all out session will get the most bang for their training buck. So there is a constant back-and-forth compromise between practice and intensity in relation to the time we are willing to commit.

Too much intensity and not enough practice can lead to an overpowered athlete. Think of this athlete as a sports car with V8 Turbo engine with poor steering and wobbly tires– you’re going to wreck. But on the other hand, too much time practicing won’t produce enough stress to create positive adaptation and result in an underpowered athlete. This type of athlete is like having the handling of a Porsche with the engine of a lawnmower. Neither situation is ideal. To create the ideal athlete, we want an efficiently powerful engine with seamless steering and handling.

So how do you become a balanced athlete? The 20 minute Every Minute on the Minute Workout (EMOM). This workout is one of the greatest ways to accomplish both strength (power) and proper technique (great steering).

How to Execute the 20 Minute EMOM:

Here’s a basic rundown of the 20 min EMOM workout:

  1. Pick one exercise – something that is complex, total body, and requires your undivided attention to avoid sloppiness. Great examples can be Cleans, Overhead Squats, Pull-ups, Muscle-ups, Pistols, Presses, Box Jumps, even Burpees.
  2. Pick your total volume – 20, 40, 60, 80, 100 reps. Depends on the exercise you’re performing
  3. Choose a weight or scale that is moderately challenging – something that allows you to perform multiple sets without breaking down in form.
  4. At the top of each minute, perform 1-5 reps of the movement that you’ve chosen. Make sure that finishing the reps doesn’t take more than 15 seconds each minute. If it starts to get longer than that, back off on the weight or the scale. Also dependent on the exercise you’ve chosen.
  5. Rest for the remaining time – or better yet, practice something known in the kettlebell world as “fast and loose.” Continuous movement, shaking out limbs and basically being the opposite of the tension you’re generating during your work periods.
  6. Repeat for a total of 20 minutes!

Benefits of the Workout:

Think about it, all the benefits of practice, with a bit of intensity, and plenty of volume to make improvement in both. Here are some great things about this format:

Examples of Workouts

Here are 5 examples of single pattern 20 min EMOM’s to get better at specific movements:

Example 1: 20 min EMOM of: 5 Hang Cleans 100 Hang Cleans!

Example 2: 20 min EMOM of: 4 Pistol Squats (2 each leg – alternating) 40 Pistols each leg!

Example 3: 20 min EMOM of: 1 Strict Press + 1 Push Press + 1 Jerk 60 Shoulder to Overhead with the bar!

Example 4: 20 min EMOM of: 2 Bar Muscle-ups, 40 Bar Muscle-ups!

Example 5: 20 min EMOM of: 1 Turkish Get-up (alternate arms each minute) 20 heavy TGU’s!

Bonus Example: 20 min EMOM of: 5 Burpees (Not for the faint of heart!)

Extra Advice

Here are a couple of words of advice when starting to incorporate 20 min EMOMs into your homework or extra work.

– Kyle Sottung

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Amy Barber

Coach

Hometown: Dothan, AL
Favorite Food: Seafood Chimichanga
Favorite Movement: Bar Muscle-up
Favorite Quote: Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston S. Churchill
Education/Certifications: Army Veteran, B.S. Christian Missions; C101

Gregorie Williams

Coach

Hometown: St. Rose, LA
Favorite food: Porkchop Steak, Red beans and Rice with cornbread.
Favorite Movement: Strict Pull-ups
Favorite Quote: “Only one life, ’twill soon be past, Only what’s done for Christ will last.”
Education/Credentials: B.A. in Music from William Carey University; C101

Lauren Whitney

Manager

Hometown: Gardendale,AL
Favorite Food: Sushi.
Favorite Movement: The Deadlift

Favorite Quote: “The happiness of your life depends upon the quality of your thoughts” -Marcus Aurelius.

Education/Cert: Personal Trainer, Nutrition Coach, Group Fitness Instructor

Sarah Firestone

Manager

Sarah Firestone ManagerHometown: Mercersburg, Pennsylvania
Favorite Food: Tacos & Pizza
Favorite Movement/Lift: Anything with a barbell! But I love the clean & jerk!
Favorite Quote: “Dream Big. Work Hard. Stay Humble.” – Sam Foltz
Education/Certifications: Bachelor’s Degree from the University of Nebraska, NASM CPT. Working toward my CSCS, & USAWL1.

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