Minimal Equipment & Body Weight By The EMOM Co.
The EMOM Co.
No bar? No bike? No problem. This program features our minimal equipment and bodyweight tracks and is perfect for anyone looking for big results without all of the equipment. Whether you’re starting your fitness journey or a seasoned pro — this program will push you. Who says minimal equipment can’t give you massive results?
Minimal Equipment Track:
Tailored for athletes with limited equipment, this program requires only dumbbells, kettlebell, a box, and a pull-up bar. It offers versatile and effective workouts, ensuring you can achieve your fitness goals even with minimal gear.
Body Weight Track:
This option includes two workouts per week, focusing solely on bodyweight exercises. Perfect for those seeking a no-equipment solution, it emphasizes flexibility and convenience.
Sometimes brutal but always effective workouts for those who do not want to sacrifice their fitness, yet cannot always find the time.
Minimal Equip
A
Warmup Metcon 10:00 AMRAP 20 Stationary Lunges 15 V-Ups 20 Mountain Climbers Level 4: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 20 Chest-to-Bar Pull-Ups/15 Strict Pull-Ups 20 Kettlebell Swings (53/35) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg Level 3: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 16 Chest-to-Bar Pull-Ups/12 Strict Pull-Ups 16 Kettlebell Swings (53/35) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg Level 2: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups 12 Kettlebell Swings (53/35) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg Level 1: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups (You can use a band for assistance) 12 Kettlebell Swings (40/25) *Max Rep Box Step Ups in Remaining Time (24/20) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 6-8 Double Dumbbell Split Squats Each Leg
Body Weight
A
Warmup Metcon 6:00 AMRAP 5 Burpees 5 Pull-Ups 10 box Step Ups Level 4: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 20 Chest-to-Bar Pull-Ups/15 Strict Pull-Ups 20 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg Level 3: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 16 Chest-to-Bar Pull-Ups/12 Strict Pull-Ups 16 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg Level 2: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups 12 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg Level 1: 4:00 AMRAP/1:00 Rest for 25:00 (5 Sets) 12 Chest-to-Bar Pull-Ups/9 Strict Pull-Ups (You can use a band for assistance) 12 Burpees *Max Rep Box Step Ups in Remaining Time (24/20) (Or any object you can step up on) Accessory: 5 Sets 1 Set Every 4:00 for 20:00 10-15 Split Squats Each Leg
Body Weight
A
Warmup Metcon 6:00 AMRAP 5 Up-Downs (No Push-Up Burpees) 10 Walking Lunges 10 V-Ups Level 4: 3 Rounds for Time 42 Sationary Lunges 30 Jumping Squats/Air Squats 18 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Deficit Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 3: 3 Rounds for Time 38 Sationary Lunges 26 Jumping Squats/Air Squats 16 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 2: 3 Rounds for Time 35 Sationary Lunges 25 Jumping Squats/Air Squats 15 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 1: 3 Rounds for Time 36 Sationary Lunges 24 Jumping Squats/Air Squats 12 Up-Downs (No Push-Up Burpee) Time Cap 15:00 Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups!
Minimal Equip
A
Warmup Metcon 10:00 AMRAP 15 Single Dumbbell Thrusters 30 Jumping Jacks 5 Broad Jumps Level 4: 3 Rounds for Time 21 Double Dumbbell Front Squats (50/35) 15 Lateral Burpee Box Jump Overs (24/20) 9 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (50/35) Accessory: Deficit Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 3: 3 Rounds for Time 21 Double Dumbbell Front Squats (50/35) 15 Lateral Burpee Box Jump Overs (24/20) 9 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (50/35) Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 2: 3 Rounds for Time 18 Double Dumbbell Front Squats (50/35) 12 Lateral Burpee Box Jump Overs (24/20) 6 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (50/35) Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups! Level 1: 3 Rounds for Time 15 Double Dumbbell Front Squats (40/25) 10 Lateral Burpee Box Jump Overs (24/20) 5 Double Dumbbell Box Step Overs (24/20) Time Cap 15:00 Then Clean and Jerks Every 2:00 for 16:00 5-10 Double Dumbbell Clean and Jerks (40/25) Accessory: Parallette Push-Ups With Elevated Feet 3 x 10-20 Reps Get depth on your push-ups!
Circuit
A
"4 x 1K off 2:00 Rest Warm Up 10:00 Easy Jog 4 Rounds: 200m @ hard effort 200m Easy Jog - rest as needed - Main Set (4000m) 4 Rounds: 1,000m Run - rest 2:00 between intervals - - rest as needed - Cool Down 10:00 Easy Jog"
Minimal Equip
A
Warmup Metcon 10:00 AMRAP 10 Kettlebell Snatches 10 Dumbbell Goblet Squats 50 Single Unders Level 4: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps Level 3: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps Level 2: 4 Sets 4:00 AMRAP/2:00 Rest 20 Box Step Ups (24/20) 15 Box Jump Overs/Step Down (24/20) 10 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps Level 1: 4 Sets 4:00 AMRAP/2:00 Rest 18 Box Step Ups (24/20) 13 Box Jump Overs/Step Down (24/20) 6 Double Dumbbell Burpee Deadlifts (50/35) Max Rep Kettlebell Snatches in Remaining Time (53/35) Switch Arms Every 5 Reps
Body Weight
A
Warmup Metcon 6:00 AMRAP 10 Box Step Ups 5 Box Jump Overs 5 Burpees Level 4: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Burpee Pull-Ups Level 3: 4 Sets 4:00 AMRAP/2:00 Rest 24 Box Step Ups (24/20) 18 Box Jump Overs/Step Down (24/20) 12 Burpee Pull-Ups Level 2: 4 Sets 4:00 AMRAP/2:00 Rest 20 Box Step Ups (24/20) 15 Box Jump Overs/Step Down (24/20) 10 Burpee Pull-Ups Level 1: 4 Sets 4:00 AMRAP/2:00 Rest 18 Box Step Ups (24/20) 12 Box Jump Overs/Step Down (24/20) 6 Burpee Pull-Ups
Minimal Equip
A
Warmup Metcon 10:00 AMRAP 10 Dumbbell Push Press (50/35) 200m Jog 5 Wall Walks Level 4: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 20 Handstand Push-Ups 20 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 20 Toes-to-Bar 20 Burpees to Target 40 Double Unders Into 1600m Run Level 3: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1600m Run Level 2: From 0:00 - 20:00 1200m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1200m Run Level 1: From 0:00 - 20:00 800m Run Into 4 Rounds For Time 16 Hand Release Push-Ups 16 Pistols or Box Step Ups (24/20) 40 Double Unders/60 Sinlge Unders From 20:00 - 40:00 4 Rounds for Time 12 Toes-to-Bar/Knees to Chest 12 Burpees to Target 40 Double Unders/60 Sinlge Unders Into 800m Run
Body Weight
A
Warmup Metcon 6:00 AMRAP 10 Push-Ups 200m Jog 5 Wall Walks Level 4: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 20 Handstand Push-Ups 20 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 20 Toes-to-Bar 20 Burpees to Target 40 Double Unders Into 1600m Run Level 3: From 0:00 - 20:00 1600m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1600m Run Level 2: From 0:00 - 20:00 1200m Run Into 4 Rounds For Time 16 Handstand Push-Ups 16 Pistols 40 Double Unders From 20:00 - 40:00 4 Rounds for Time 16 Toes-to-Bar 16 Burpees to Target 40 Double Unders Into 1200m Run Level 1: From 0:00 - 20:00 800m Run Into 4 Rounds For Time 16 Hand Release Push-Ups 16 Pistols or Box Step Ups (24/20) 40 Double Unders/60 Sinlge Unders From 20:00 - 40:00 4 Rounds for Time 12 Toes-to-Bar/Knees to Chest 12 Burpees to Target 40 Double Unders/60 Sinlge Unders Into 800m Run
Body Weight
A
Warmup Metcon 6:00 AMRAP 10 Air Squats 10 Reverse Lunges 10 Burpees Conditioning Level 4: Every 3:00 for 30:00 or Failure 30 Air Squats 15 Burpee Box Jump Overs (24/20) (Or any Object) 5 x 50' Shuttle Run (25'x2 = 1 Rep) __________________________ Level 3: Every 3:00 for 30:00 or Failure 24 Air Squats 12 Burpee Box Jump Overs (24/20) (Or any Object) 5 x 50' Shuttle Run (25'x2 = 1 Rep) __________________________ Level 2: Every 3:00 for 30:00 or Failure 20 Air Squats 10 Burpee Box Jump Overs (24/20) (Or any Object) 4 x 50' Shuttle Run (25'x2 = 1 Rep) __________________________ Level 1: Every 3:00 for 30:00 or Failure 16 Air Squats 8 Burpee Box Jump Overs (24/20) (Or any Object) 3 x 50' Shuttle Run (25'x2 = 1 Rep)
Minimal Equip
A
Warmup Metcon 10:00 AMRAP 10L/10R Dumbbell Push Press 100m Easy jog 10 Burpees Conditioning Level 4: Every 3:00 for 30:00 or Failure 15 Double Dumbbell Thrusters (50/35) 15 Burpee Box Jump Overs (24/20) 5 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges __________________________ Level 3: Every 3:00 for 30:00 or Failure 12 Double Dumbbell Thrusters (50/35) 12 Burpee Box Jump Overs (24/20) 5 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges __________________________ Level 2: Every 3:00 for 30:00 or Failure 9 Double Dumbbell Thrusters (50/35) 9 Burpee Box Jump Overs (24/20) 5 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges __________________________ Level 1: Every 3:00 for 30:00 or Failure 9 Double Dumbbell Thrusters (40/25) 9 Burpee Box Jump Overs (24/20) 4 x 50' Shuttle Run (25'x2 = 1 Rep) Accessory (Optional) 4 Super Sets 15-25 Double Dumbbell Romanian Deadlifts 20-30 Banded Glute Bridges
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Minimal Equipment & Body Weight By The EMOM Co.
Minimal Equipment & Body Weight By The EMOM Co.
Minimal Equipment & Body Weight By The EMOM Co.
