Push-Up/Dip EMOM

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Push-Up/Dip EMOM

Part of the "Every Minute On the Minute for Fitness" Series

Exactly like the other movements we have covered in this series, the goal of the EMOM is to be able to perform the same number of repetitions on each minute for all 7 minutes. To accomplish this effectively, we want to ensure that we are working for about 10 seconds and resting for 50 seconds. This means that once you can achieve 5 or 6 reps of a movement, you should opt to increase the difficulty of the movement, as opposed to adding reps. There are multiple ways in which we can increase difficulty, and this will be discussed below, specifically in relation to how we can scale or make movements more difficult to ensure consistent progress.

Push-ups (or hands-elevated push-ups)

The pushup (and its varieties) are the easier or more novice version of the two movements, meant for the individuals that haven’t quite mastered the ability to perform Dips.

For those that need to elevate the hands to achieve 5 reps EMOM, it’s important to take note of the exact height in which you scale the movement.

Just like the assisted pull-up, count the holes that are showing. Once you can achieve 5 reps EMOM at a given height, you should lower the setting, increasing the difficulty the following week, continuing to try and make 5 reps EMOM at the new setting.

Once you have successfully made 5 reps EMOM at ground level, we can then continue to make the push-up more difficult, before progressing to dips. You can place a small plate on your back, thus increasing the load of the movement. Eventually, you can work up to wearing a 20# vest, or performing your push-ups with a large bumper plate on your back. Once you have reached this level, you should be able to move to one of the options for Dips, outlined below.

Dips (on bars or rings)

The dip is the more advanced movement for the pushing EMOM series. Initially, after progressing from the push-up, you should perform your dips on bars or dumbbells. The stability is much easier for athletes first adjusting to this movement.

In the case of the dip, even performing sets of 3 EMOM would be a great place to start. From here, you can opt to add small load and continue to work for 3 reps EMOM, or you could try to increase reps. If this is the preferred method, you would probably want to perform 4 reps for only the first couple minutes and try to finish with 3 reps – and then try for 4 reps on all minutes in subsequent weeks.

Like the other movements, this should still peak at 5 reps, at which point you should definitely add load, or make the jump to ring dips.

For those advanced athletes already performing ring dips, the 5-rep rule is still intact. Upon completing 5 reps EMOM for 7 minutes, add small load, and continue to work to achieve 5 reps EMOM.

This is the same model and template we will use to progress on all of the EMOMs in the daily program. As always, ask the coaches if you have any questions and they will provide guidance and get you moving the in the right direction to ensure continued progress.