The Low Down:

Format: EMOM x 20 Minutes

Every Minute, on the Minute:

• 4 Burpees

• 6 Air Squats

• 8 Sit-Ups

Complete the work as fast as possible, then rest for the remainder of the minute before the next round begins. Repeat for the full 20 minutes.

Example:
If you finish the reps in 40 seconds, you earn 20 seconds of rest before the next minute starts.

Score:
Total number of full rounds completed before the 20-minute clock stops.
(Max score = 20)

💡 Tips & Strategy

• Move smoothly and stay relaxed — this is about repeatable effort, not sprinting minute one.

• Burpees should be controlled and efficient.

• Aim to finish each minute with 15–25 seconds of rest to stay consistent for all 20 rounds.

• Focus on breathing and rhythm — small breaks add up over time.

🔧 Scaling Options

• Reduce reps to extend rest time each minute, or

• Increase reps if Rx feels too easy and you want more of a challenge.

Beginner Option:
EMOM x 20 Minutes

• 2 Burpees

• 3 Air Squats

• 4 Sit-Ups