June 12th · Own Your Shift

June 12th

🔥 BROTHERHOOD WOD — ENGINE INTERVALS Free Drop · EMOM Conditioning · 20 min

WARM-UP: Easy bike/row/jog x 5 min Inchworm to Push-up x 5 Air Squats x 10 Arm Circles x 10/direction Jumping Jacks x 20

THE WORKOUT — 20 MIN EMOM (4 ROUNDS):

Minute 1: 15 KB Swings

Minute 2: 12 Goblet Squats

Minute 3: 10 Push-ups

Minute 4: 8 Burpees

Minute 5: Rest

Repeat for 4 total rounds = 20 minutes.

Work should take 30–40s. The remaining 20–30s is your rest. If you can't finish the reps in the minute, drop reps next round.

LEVELS:

🟢 Foundation — Cut all reps by 30–40% (10/8/7/5), do 3 rounds = 15 min total

🔵 Operator — As written

🔴 Elite — Heavier KB, weighted push-ups, add 2 reps to each movement, skip the rest minute (20 min straight)

COOLDOWN: Easy walk Couch stretch 30s/side Pigeon 30s/side Child's pose 30s

Coach Note: EMOM teaches pacing. The clock is the coach. If you blow up at minute 7 because you went too hard at minute 1, that's the lesson. Match your output to the time you have. Same skill on the fireground — manage your air, manage your tank, finish strong.

Post your level and how many rounds you held pace in #brotherhood-wod.

Show up. Do the work. Own Your Shift.

0 comments