[sample 28 Day Challenge KB workout] EMOM + RAT Strength Day

Check out this sample workout from our upcoming 28-day Kettlebell EMOM Challenge!

[sample 28 Day Challenge KB workout] EMOM + RAT Strength Day

EMOM + RAT = Every Minute On the Minute + Remaining Amount of Time

EMOM = At the top of each minute you will complete the reps of the first exercise listed.
RAT = With whatever time is left in the minute you will perform the second exercise.

We give video demos and full explanations on all exercises and circuits when you sign up for the full program.

1 – KB Bottoms-up Goblet Squat – 8 + Pulse Squats, no KB

2 – KB Split Kneeling Clean – 5/ea + Kneeling KB French Press

3 – Push-ups – 10 (advanced do decline) + Push-up Hold

FINISHER – EMOM + RAT Circuit – You will complete 1 minute of each superset before starting over at #1.

1 – 1-Hand KB Swings – 10/ea + Jump Rope

2 – Kettlebell 1-arm High Pull – 8/ea + Stationary Sprints


If you have never signed up for one of our 28 day kettlebell challenges, you are in for a real treat. Here is why.

We are taking one of the most popular CrossFit training protocols – called EMOM, or every minute on the minute – and building a full 28 day program around it.

Some benefits of using the EMOM method include:

1 – We have movements that end up hitting all of your major muscle groups, so you’re getting a total-body workout.

2 – We get a good strength training stimulus as we can use relatively heavy weights with the 7-15 rep range we are working in. And, the rest periods end up being just long enough to get recovered to be able to keep using those heavier weights with good form.

3 – Our heart rate also gets elevated quite a bit for the entirety of the workouts, and so as a result we get some stimulus to the cardiovascular system as well.

However, we are removing some of the obstacles that make the CrossFit programming not as ideal for some people.

We’re making all the workouts short – 20 to 30 minutes – and able to be done at home with just a couple of Kettlebells and your own bodyweight.

This also makes the workouts easy on the joints in the spine and a little lower impact as to take a special consideration of the challenges that face a lot of us who are in the 40 age range and above.

But if you want to get in on this one, we need to sign it ASAP, because we start this coming Monday.

Details and reserve your spot at the link below:

=> 28-day Kettlebell EMOM Challenge (starts Monday)

See you on the “inside”!

– Forest Vance

Leave a Reply

Your email address will not be published. Required fields are marked *