This EMOM Workout Will Challenge Your Strength and Endurance

This workout will help you develop a bulletproof body built to withstand the demands of athletic movements like jumping, sprinting and throwing.

Developing a strong, resilient body should be the basis of every training program. Resiliency is arguably the most important attribute an athlete can develop in the gym, because no matter how talented you are, if you're injured, you won't get any playing time.

EMOM (Every Minute on the Minute) workouts can be effective in addressing this issue as they allow you to build muscle fast.

These two landmine compound movements will help you develop a bulletproof body built to withstand the demands of athletic movements like jumping, sprinting and throwing.

One-Arm Deadlift

This exercises gives you a lot of bang for your buck, because you train a hinge movement and work on unilateral imbalances with the same exercise. This allows you to train your posterior chain muscles from the ground up.

Perform the One-Arm Deadlift standing perpendicular to the bar, so you can work your core even more because of the contralateral loading. This exercise is as much about stability as it is about strength.

Though you won't be able to lift as much of a load, you'll recruit a lot of muscles throughout the exercise in an effort to maintain proper balance and posture.

Single-Arm Thruster

Landmine Thrusters are excellent total-body exercises. By combining a Squat with an angled Press, you're able to strengthen muscles from the ground up, especially on your anterior chain.

Doing a one-armed version of the Thruster adds a unique benefit, in that it requires even more core activation to resist rotation and keep your body stable when you're pressing. The unilateral pressing motion allows you to address any muscle imbalances you may have if one arm is stronger than the other. And since Thrusters involve a leg drive prior to the push, you're able to strengthen your weaker arm and bring it up to speed much quicker. That's because your leg drive is helping you press a heavier load than what you might have been able to do with a strict One-Arm Press.

These two exercises are best performed as part of an EMOM workout, because they're so technically demanding that it's difficult to do a lot of reps without your form deteriorating. With EMOMs, you can increase the frequency while keeping reps relatively low.


Start performing an exercise at the start of every minute. For example, if you were to perform 5 reps, this might only take you 20 seconds. Rest for the remainder of the minute and perform the next set.

Since the unilateral nature of both exercises limits the weight you can load, choose moderately heavy loads; these exercises are as much about improving stability as strength.


Alternate between left and right sides on both exercises for a total of 12 sets.

4-Set Sample

  • Left Side One-Arm Deadlift x 5 reps
  • Right Side One-Arm Deadlift x 5 reps
  • Left Side One-Arm Thruster x 5 reps
  • Right Side One-Arm Thruster x 5 reps


Photo Credit: Getty Images // Thinkstock