The "Death By" Challenge Workout

The 4x10 min EMOM Challenge Workout

This is one of those workouts that falls under the 'gym is closed, I do not have any equipment, but I have some time' category.  Check it out.  

This workout is a challenge because it combines mental and physical effort to get through the four sets of 10-minute (EMOM - Every Minute on the Minute) combo events. We have done these for years, but individually as a way to "top off a workout" either on leg day or upper body days. The focus of these events will be just about every calisthenics exercise:

Pushups, plank, pullups, burpees, lunges, squats, and wall sits. Three of the four will be an isometric exercise for 10 minutes (Plank, wall sit, lunge hold) and one will be more dynamic with burpees. Here is the combination with warmup and cooldown sections:

Warmup with Pullup, Pushups, and Squat 1-10 Half Pyramid:  Do 1 pullup, 1 pullup, 1 squat - jog 50-100m. Do 2 pullups, 2 pushups, 2 squats, jog 50-100m. Keep going until you get to 10/10/10 of each exercise (55 total reps) and stop.

Then run 1 mile to finish the warmup phase.

Death by Pushups:  Get in the plank pose or up pushup position (Leaning Rest) for 10 minutes.  But do 10 pushups EMOM.

Run 1 mile or bike 10 min

Death by Lunges:  Get into the down lunge position and hold it for 1 minute. At the end of 1 minute, do 5-10 lunges. Then switch front legs of the lunge position. Hold for 1 minute and do 5-10 lunges. Keep alternating lunge holds / 5-10 lunges each leg for a total of 10 minutes. 

Run 1 mile or bike 10 min

Death by Pullups: Start doing burpees for 1 minute. Do 5 -10 pullups EMOM. When not doing pullups, continue to do burpees until the minute is up. Continue for 10 minutes. 

Run 1 mile or bike 10 min

Death be Wall Sit: Lean against a wall with knees bent 90 degrees for 1 minute. Do 10 squats EMOM. 

Cooldown Reverse Pyramid: Pullups, Pushups, Squats 10-1 with jogs and stretches in between each set. 10 pullups, pushups, squats, stretch/easy jog. 9 pullups, pushups, squats, stretch/easy jog. 8/8/8...down to 1/1/1 to complete the workout. 

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Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Remember, as you age, your training needs to adapt.

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When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

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