M.I.G | EMOM

One of the most effective fat loss/conditioning workouts I’ve done in recent years is a Deadlift-Swing EMOM. The term EMOM stands for Every-Minute-on-the-Minute, and is a popular training method within the CrossFit community and among fighters.

To do an EMOM workout, you perform 1 or more exercises at the start of 1 minute, which will usually take anywhere between 20-40 seconds. After completing the exercises, you rest for the duration of the minute. At the start of minute #2, you resume the exercises and continue in this fashion until the workout is complete. The Deadlift-Swing EMOM I’d like you to try will last 10 minutes and is a certified a$$ kicker!

I recommend this workout as a finisher following a strength-oriented lower body session, or even on its own whenever you’re pressed for time.

Before you get started, you’ll need the following:

1.A barbell loaded to about 60% of your max.


2. A kettlebell that you could do 20 swings with perfect technique.


3. An interval timer on your smartphone

Warmup
Perform 1 set of 3 deadlifts, followed by 5 light kettlebell swings. Rest 60 seconds.

Perform a 2nd set of 3 deadlifts, followed by 5 kettlebell swings using heavier kettlebell. Rest 60 seconds.

Workout
Set the interval timer on your smartphone to beep at 1 minute intervals for 10 minutes.

0:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.

1:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.

2:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.

3:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.

Repeat in this fashion until you have completed 10 rounds for a total of 30 deadlifts and 100 swings in under 10 minutes!!

What to Expect
• Your heart rate will be jacked by about minute 5 during this workout. Hang in there.
• Extreme muscle soreness the following 1-3 days throughout your posterior chain (lower back, glutes, hamstrings).
• A powerful boost to your metabolism, delivering serious fat loss benefits for hours after this workout is completed.

Give this workout a shot. It’s a simple, yet brutally effective way to torch fat while avoiding the dreaded treadmill.
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