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Strict HSPU EMOM

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

The starting point for performing strict HSPU in the EMOM is 2-abmats for assistance. Any assistance beyond this, and you are barely moving your arms at all.

Once you can successfully achieve all 7 minutes completing 5 reps, the goal is to DECREASE the assistance. It would be too drastic of a change to go from 2 abmats to 1 abmat. Instead, you should put a small bumper plate (like 10 or 15 lbs) underneath one abmat, as this will be a much more feasible progression model.

Once you can achieve 5 reps at the new level, you will then remove the bumper plate, and progress to 1 abmat.

 

For those that are more advanced, the same model applies. Assume that you can complete 5 reps EMOM with no assistance (head to ground). The subsequent progression is to place your hands on small bumper plates (10 or 15 lbs), and work to achieve 5 reps EMOM with a small deficit. From there, you can progress up to placing your hands on 25# plates, then 35# plates etc…

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.

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