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. 

There is More To StewSmithFitness.com than You May Know

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

Here is a list of what we do at StewSmithFitness.com

Core Mission

• Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training). 
  
  
• Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
  
  Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

Specific Programs & Courses

• The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
  
  
• Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
  
  
• Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
  
  
  Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. 
  
  
• The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
  
  
• Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
  
  
  

Resources and Content

• • Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
    
    
  • FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
    
    
    
  • NEW SKOOL.com Tactical Fitness Community
    
    
  • Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
    
    
  • Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
    
    
  • LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
    
    
  • Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
    
    
  • Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).