Workout 16

EMOM x 16 minutes

Minute 1) Push-ups: 3-8 reps

Minute 2) Thrusters (Squat) or Squat and Press x 10-16 reps

Quick, short, and yet effective! Who doesn’t love that combination. 

Starting from 0-1:00, begin with exercise one. Find a rep scheme for push-ups that you can consistently keep for every round. From minute 1-2:00, do the same thing for thrusters. Next minute will be push-ups again. Every even minute is push-ups, every odd minute is thrusters. You will keep this style for 16 minutes. 

Substitutes:

Choosing an appropriate number for each exercise is going to make this 16 minutes go a lot faster. So if you know you can only comfortably do 2 push-ups, choose 2 and stay there. If you know you can do 8 and it’s a good challenge, do 8. This is a good time to practice movements. So even though you can do 8 push-ups from a box, now might be a good time to practice doing 2 push-ups from the knees. Go for feel!