The first time I saw this acronym I thought, "electric moment of madness?" 😂
EMOM stands for every minute on the minute.
Each minute you do a set number of reps for an exercise. When you complete the reps you use the remaining of that minute to rest. The minutes and exercises are divided by odd minutes (1,3,5,7, etc) and even minutes (2,4,6,8, etc). This is a great low and slow conditioning workout.
Today we have a 20-minute EMOM of turkish get-ups and rope skips.
Odd minutes - 1 Turkish get-ups/side
Even minutes - 50 rope skips
Step 1: Lay flat on the ground with the weight directly above you
Step 2: Plant your foot (same side as weight) and roll up to your opposite elbow then hand
Step 3: Push through your hand and come up to your knee by swiping the extended leg under your body. You should be in the high lunge position at this point
Step 4: Stand the weight up
Step 5: Do the above steps in reverse order to get back down to the ground.
The key with Turkish get-ups is to keep the weight stacked directly overhead and don't take your eyes off of it.
Activate your pelvic floor by breathing with your skips. Allow a little air to seep out with each landing while maintaining tightness in your core and pelvic floor. Breathing out will let your pelvic floor to contract. You'll find you create a rhythm with this as you skip.
Get after it and let me know how it goes in the comments.