Welcome to the 30min Crossfit Workout with Conditioning Focus.
What can you expect from this training session?
- First of all it’s an EMOM workout (what is an EMOM?)
- You will have a combination of bodyweight and dumbbell exercises
- The training session targets your whole body
- The expected time frame is around 40 to 45 minutes if you include warm-up & cool-down
Let’s get to the workout.
Warmup
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
Related to the 30min CrossFit Workout with Conditioning Focus:
30 Minute Full-body Dumbbell EMOM
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
30min Crossfit Workout with Conditioning Focus
30 min EMOM alternating:
1) 16 x Pistols
2) 16 x Elevated Push-Ups
3) 12 x Dumbbell Biceps Curls to Arnold Press
4) 40 sec Plank
5) 14 x DB or Body Rows
6) 14 x Dips
(click on the links for a movement demonstration)
Related to the 30min CrossFit Workout with Conditioning Focus:
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How to approach it?
This is an EMOM workout which means you will perform one exercise per minute.
The goal is to work for a max of 45 seconds and have 15 seconds of rest time before you switch to the next exercise.
If you are unsure about the number of reps per exercise, use the first round of this workout as a baseline to see how many reps you can complete within 45 seconds and try to stick to that number throughout the next 4 rounds.
If throughout the training session you recognize the number of reps you set for yourself is too high, don’t be afraid to scale it down by a rep or two.
The goal is to complete the 30min EMOM workout.
If you feel the workout is getting too intense and you don’t have any rest periods, take a 1min break and pick up where you stopped before. No harm done.
Related to the 30min CrossFit Workout with Conditioning Focus:
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Scaling options
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
Pistols: you can switch to either the regular split squat or the reverse lunge
Elevated Push-Ups: an alternative would be either regular push-ups or knee push-ups
Dumbbell Biceps Curls to Arnold Press: an option would be to leave out the dumbbell, split the movement into a banded curl and a banded press
Plank: an alternative would be to do the plank with extended arms or do the plank from the knees
DB or Body Rows: if the weight is too high, you can opt for banded bend-over-rows
Dips: if dips are too challenging, don’t change the movement but bring your legs closer to your body which reduces the weight you have to push up
Related to the 30min CrossFit Workout with Conditioning Focus:
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
Related to the 30min CrossFit Workout with Conditioning Focus:
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Happy Sweating!