Tommy Pomatico: 30 Minute EMOM Workout

Ready to challenge your fitness level? We're excited to bring you an invigorating full-body EMOM workout crafted by Astroflav’s professional coach and trainer, Tommy Pomatico. Designed to push your limits and boost your endurance, this high-intensity 30-minute session is perfect for CrossFit athletes and anyone looking to enhance their overall fitness. Tommy’s expertly structured routine promises to deliver a challenging yet rewarding experience, ensuring you leave the gym feeling stronger and more resilient. So, grab your gear and get ready to sweat—let’s dive into this ultimate endurance-building EMOM workout!

EMOM: What Is It?

An EMOM workout stands for "Every Minute on the Minute." It's a type of interval training where you complete a specific set of exercises at the start of every minute for a predetermined amount of time. Any time left within the minute after completing the exercises is used for rest. When the next minute starts, you repeat the exercises. This cycle continues until the workout duration ends.

Similar to CrossFit, EMOM workouts incorporate high-intensity functional movements, which can include weightlifting, gymnastics, and cardiovascular exercises. Both EMOM and CrossFit workouts emphasize variety and can be tailored to different fitness levels and goals. They are time-efficient, often involving short, intense bursts of exercise followed by brief rest periods. Additionally, EMOM workouts, like CrossFit, are often performed in a group setting, fostering a sense of community and friendly competition.

EMOM workouts can improve endurance and VO2 Max by increasing cardiovascular demand. The repeated high-intensity efforts with limited rest challenge your cardiovascular system, leading to improvements in endurance and VO2 Max. This type of training pushes your body into both anaerobic (short, high-intensity) and aerobic (sustained, moderate-intensity) zones, enhancing overall cardiovascular fitness. The repeated efforts also help improve your muscles' ability to utilize oxygen efficiently, which is crucial for increasing VO2 Max.

For strength improvement, performing strength-based exercises at the start of every minute ensures consistent load and volume, promoting muscle growth and strength gains. You can increase the weight or complexity of exercises over time, applying the principle of progressive overload essential for strength development. The combination of strength exercises and limited rest periods also improves muscular endurance, as muscles are trained to perform under fatigue. Keep scrolling for the workout

EMOM 30 Workout:

5 Exercises - Repeat 5x times

Warmup:

1. Dynamic Stretching (3 minutes):

• Arm Circles: Perform 30 seconds of small to large arm circles forward, then backward.

• Leg Swings: 30 seconds of front-to-back leg swings on each leg, followed by 30 seconds of side-to-side leg swings.

• Hip Circles: 30 seconds of hip circles in each direction.

2. Cardio Activation (3 minutes):

• Jumping Jacks: 1 minute of steady-paced jumping jacks.

• High Knees: 1 minute of high knees, bringing your knees up to hip level.

• Butt Kickers: 1 minute of butt kickers, bringing your heels up to touch your glutes.

3. Joint Mobility (2 minutes):

• Cat-Cow Stretch: 1 minute of slow, controlled cat-cow stretches to mobilize the spine.

• Ankle Circles: 30 seconds of ankle circles in each direction for each ankle.

4. Movement Prep (2 minutes):

• Air Squats: 1 minute of controlled air squats, focusing on depth and form.

• Push-ups: 1 minute of push-ups, either full or modified, to engage the upper body.

• Feel free to adjust the duration or add more exercises based on your specific needs. This warmup should get your heart rate up, increase blood flow to your muscles, and prepare your joints for the workout ahead.

Workout Breakdown:

Cool Down:

Slow jog or walk, static stretching for major muscle groups. Remember to listen to your body and modify exercises as needed. Focus on maintaining good form and pushing yourself during the high-intensity intervals.

Summary

Astroflav’s professional coach and trainer, Tommy Pomatico, has designed a comprehensive full-body EMOM workout tailored to enhance endurance and cater to CrossFit athletes. This high-intensity 30-minute session begins with a dynamic warmup to elevate heart rate, increase blood flow, and prepare muscles and joints. The warmup includes arm circles, leg swings, jumping jacks, high knees, butt kickers, cat-cow stretches, ankle circles, air squats, and push-ups. Following the warmup, Tommy's thoughtfully structured routine provides a challenging yet manageable workout aimed at improving overall fitness and resilience. This EMOM workout promises to engage the entire body and boost endurance effectively.

To view the whole workout on Instagram, CLICK HERE!