Tom Rowland

Alternate - Every Minute on the Minute Workouts - PHYSICAL FRIDAY #65

Alternate - Every Minute on the Minute Workouts - PHYSICAL FRIDAY #65

We have discussed workout acronyms before on this podcast.  EMOM stands for Every minute On The Minute.  This means that the athlete starts at the top of the minute and completes a task, for example, 15 burpees.  If this takes 30 seconds to complete the athlete has 30 seconds of rest before having to start again with another 15 burpees. This would be an example of a single movement in the EMOM format.   To offer some variety and to possible work in teams of 2, you can also incorporate an Alternate EMOM or ALT EMOM workout.  An example of this would be 15 burpees, 15 Row calories. One athlete can do burpees while the other can do the row. They will switch at the top of each minute and continue for a period of time designated. You can do this with any 2 exercises.  To find your reps, test the exercise on the clock.  You are looking for the reps that you can complete in 30 - 40 seconds when fresh.  Combine that with another exercise that you tested as well.  Set the time you want to go and hit it. Here are some examples of workouts I did last week in this format: Row/Burpee Every 1 min for 30 mins, alternating between: 15 Row (calories)s 15 Burpees Row/Deadlift Every 1 min for 10 mins, alternating between: 15 Row Calories 5 Deadlifts | 225 lbs 15 Row Calories 4 Deadlifts | 275 lbs 15 Row Calories 3 Deadlifts | 275 lbs 15 Row Calories 2 Deadlifts | 295 lbs 15 Row Calories 1 Deadlift | 295 lbs Every 1 min for 9 mins, alternating between: Ring Support Hold, 30 secs Bar Hang, 30 secs Handstand Hold, 30 secs Kettlebell swings/Burpees and V ups Every 1 minute for 20 minutes 15 Kettlebell Swings, 53 lbs 15 Burpees Burpees for first 10 min Vups 2nd 10 Sandbag/Shuttle Run Every 1 min for 10 mins, alternating between: 10 Sandbag Over Shoulders Shuttle Run, 100 m Let me know how these go for you.  If you come up with your own, send them to me at  I'll try them! This episode is brought to you by these great sponsors: Barracuda Tackle - Makers of the best cast nets on the market Get 30% off any order on by using the code SE30 at checkout Get 20% off + free shipping on products from by using the code TRP at checkout Kettle and Fire make Bone Broth that is Whole 30, Paleo and Keto Friendly.  It is made from Grass-fed and grass-finished beef bones, organic pasture-raised chicken and is Non-GMO.  It contains all the essential nutrients your body needs to thrive like collagen, protein, and amino acids.  Cooking your own is messy and time-consuming.  Go to to get yours delivered straight to your door. This episode has been brought to you by Waypoint TV. Waypoint is the ultimate outdoor network featuring streaming of full-length fishing and hunting television shows, short films and instructional content, a social media network, Podcast Network. Waypoint is available on Roku, Samsung Smart TV, Amazon Fire TV, Apple TV, Chromecast, Android TV, IoS devices, Android Devices and at all for FREE! Join the Waypoint Army by following them on Instagram at the following accounts @waypointtv @waypointfish @waypointsalt @waypointboating @waypointhunt @waypointoutdoorcollective Find over 150 full episodes of Saltwater Experience on Waypoint You can follow Tom Rowland on Instagram @tom_rowland and find all episodes and show notes at Learn more about Tom's Television shows by visiting their websites: Saltwater Experience Into the Blue Sweetwater   Contact Tom through email: Learn more about your ad choices. Visit

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