Welcome to the 40 min CrossFit Conditioning Workout.
Just like the title says, the workout is a 40 minute EMOM (Every minute on the minute).
What can you expect from this training session:
- The complete duration is around 60min including a full-body warm-up and a cool-down.
- You will be performing five exercises and will be switching from one exercise to another each minute.
- Your goal will be to work for 40 seconds and rest for 20 seconds.
Let’s get to the workout.
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Warm-Up
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)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
40 min CrossFit Conditioning Workout
Every minute on the minute for 40min alternating:
1) Dumbbell Snatch
2) Push-Ups
3) Side Planks (20 sec per side)
4) Pistols
5) Inverted Row
(Click on the link to see a movement demonstration)
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How to approach it?
The approach for this workout is straightforward.
You will be performing five exercises in an EMOM (Every Minute On The Minute) setting.
It means that you will perform one exercise in one minute and move on to the next movement in the next minute.
A good approach is to use the first round to create a baseline for yourself.
Work for 40 seconds and rest for 20 seconds.
Count the reps on that first round that you performed in those 40 seconds and try to maintain this number of reps for the next four rounds.
If you are not able to maintain it, don’t worry – just keep working for 40 seconds.
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How to scale?
In case you feel like it’s getting too intense, lower the work time to 30 seconds of work and 30 seconds of rest until you are ready to increase the intensity.
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Dumbbell Snatch: if the dumbbell snatch is still too, switch over to the dumbbell clean and jerk or dumbbell clean and press – breaking up the movement into two parts makes it easier to control and have stability
- Push-Ups: if you struggle with regular push-ups, go ahead and try knee push-ups
- Side Planks: if you are struggling with the side planks, adjust by performing the side plank on your knees (instead of on your feet)
- Pistols: some good options are either the regular split squat or the reverse lunge
- Inverted Row: a good alternative is to do the dumbbell bend over row or the banded bend-over-row to keep the same stimulus
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
View as a Google Web Story
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