23d • 💪 Body
🔥 WEEKLY CHALLENGE — VOLTAGE (EMOM EDITION)
The Few run on a different frequency. This week, we're going electric — every minute on the minute, no excuses, no coasting. Match the energy or get left behind.
🔰 BEGINNER — 12-Minute EMOM
Every minute on the minute for 12 minutes, alternating:
Odd minutes: 10 Bodyweight Squats + 5 Push-Ups
Even minutes: 20 High Knees + 10 Crunches
Rest any remaining seconds in the minute.
New to EMOM? Simple rule — work fast, rest smart. You've got this. 🙌
⚡ INTERMEDIATE — 20-Minute EMOM (4-Move Cycle)
Every minute, one movement. Cycle through all 4, then repeat (5 full cycles):
Min 1: 12 Dumbbell Thrusters (moderate weight)
Min 2: 10 Burpees
Min 3: 15 Kettlebell Swings
Min 4: 20 Jump Squats
Rest = whatever's left of the minute. Push the pace.
💪 ADVANCED — 30-Minute Power Surge EMOM
Every minute on the minute, cycle through (6 full rounds):
Min 1: 8 Barbell Power Cleans (135/95 lbs)
Min 2: 10 Strict Pull-Ups
Min 3: 12 Box Jumps (30"/24")
Min 4: 6 Devil's Press (50/35 lb dumbbells)
Min 5: 20-second all-out sprint or assault bike
If you miss a round, scale the weight — but never stop the clock.
Score = total rounds completed unbroken. No mercy. 🔥
💬 Drop your time or reps in the comments. Let's see what The Few are made of. 👊
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🔥 WEEKLY CHALLENGE — VOLTAGE (EMOM EDITION)
