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Tip: the 20-minute squat challenge



Minute-to-minute training (EMOM) is a very demanding conditioning method. EMOM means starting the clock and doing your repetitions “to the minute” while the clock is running. Once you finish your sentence, you have the remainder of that minute to rest.

Start your next sentence above in the next minute. A typical EMOM set will usually give you 35-45 seconds of rest before the next set begins.

Now let’s apply this method to the crouch.

Warning: You are about to say “too easy!” Talk to me after you hit the halftime mark or 10 sentences.

The challenge

  • Duration: 20 minutes EMOM
  • Weight on the bar: 80% of your body weight (If you weigh 200 pounds, load up to 1
    60)
  • Repetitions: 3 reps per set
  • Method: Controlled eccentric, full area, highly concentric. Use a 20X0 pace. This means that you crouch for about 2 seconds and then explode up or down without pausing.

If you obey the clock, use your full range of motion, and follow the pace guidelines, you should be soaked from the second half of your workout.

If you normally only buckle up or wear knee sleeves for your heaviest sets, wear them for this workout in the name of safety. Although the exposure is relatively light, your recovery time is limited and your heart rate will likely never decrease for the entire 20 minutes.

Related: 4 EMOM Challenges for Monsters

Related: The Holy Grail of Sports Training


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