Past WorkoutWeek of January 20, 2026

EMOM Conditioning

Every minute on the minute for 30 minutes. Kettlebell swings, burpees, and loaded carries that will test your engine and leave you on the floor.

35 minAdvancedFull BodyCoreGlutesShoulders

Ryan ParkCSCS

9 years coaching athletes and first responders. Former D1 lacrosse player who fell in love with conditioning work after seeing how it transforms people. Designs workouts that are simple to follow but absolutely brutal to complete.

Equipment Needed

KettlebellDumbbells

Your Progress0%

0 of 37 sets completed

Warm-Up

2 × 60 sec

2 × 10 each way

2 × 8

2 × 6 each way

Strength

10 × 15rest remainder of minute

Start a timer. At the top of every minute, do 15 swings. Rest whatever time is left. Repeat for 10 rounds.

Superset A

5 × see notesrest remainder of minute

Odd minutes: 5 Burpees. Even minutes: 10 Goblet Squats. Keep moving — the clock does not stop.

Finisher

10 × 30mrest remainder of minute

Heaviest dumbbells you can handle. Walk 30 meters, set them down, rest until the next minute starts. Grip will be the limiter.

Cool-Down

1 × 2 min easy pace

1 × 45s each side

1 × 30s each side

1 × 90s

Check off each set as you go. Complete the full workout to mark it done.

What This Workout Does For You

Builds serious cardiovascular conditioning without a treadmill

EMOM format autoregulates intensity — you rest only as long as you earn

Explosive hip power from kettlebell swings transfers to every sport

Mental toughness from grinding through 30 straight minutes of work

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