WORKOUT 23 - "Pull & Push Power" - EMOM

Published on 4 September 2026 at 13:01

Focus: Develop explosive power in upper body pushing and pulling.

Exercises: Pull-Up [94] (advanced) / Inverted Row [100] (medium) / Modified Inverted Row [100] (beginner), Clapping Push-Up [31] (advanced) / Knee Clapping Push-Up [32] (medium) / Push-Up [21] (beginner), Biceps Chin-Up [5] (advanced) / Short-Lever Inverted Curl [3] (medium) / Towel Inverted Row [102] (beginner), Chest Dip [34] (advanced) / Three-Point Bench Dip [9] (medium) / Short-Lever Triceps Push-Up [8] (beginner)

BEGINNER

(Approx. 25 min)

Warm-up: 5 min light cardio.

Workout: 20-minute EMOM.

 

  • Min 1: Modified Inverted Row [100]: 8-10 reps

  • Min 2: Push-Up [21]: 8-10 reps

  • Min 3: Towel Inverted Row [102]: 8-10 reps

  • Min 4: Short-Lever Triceps Push-Up [8]: 10-12 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 35 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 30-minute EMOM.

  • Min 1: Inverted Row [100]: 10-12 reps

  • Min 2: Knee Clapping Push-Up [32]: 6-8 reps

  • Min 3: Short-Lever Inverted Curl [3]: 8-10 reps

  • Min 4: Three-Point Bench Dip [9]: 10-12 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 45 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 40-minute EMOM.

  • Min 1: Pull-Up [94]: 5-7 reps

  • Min 2: Clapping Push-Up [31]: 6-8 reps

  • Min 3: Biceps Chin-Up [5]: 5-7 reps

  • Min 4: Chest Dip [34]: 6-8 reps

Cool-down: 10 min stretching.

Rating: 0 stars
0 votes

«