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 - See the Variety of Programs Below:

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops 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

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

(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.

1. FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
2. eBooks, Books and eBooks in PRINT (over 40 options)
3. Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
4. Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
5. Podcasts (over 200)
6. Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
7. FREE Navy SEAL Exercises Apps - iPhone, Android
8. Membership Site - Get access to 100s of weeks of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
9. Tactical Fitness Course - 80 minutes to learn how to get through the spec ops selection programs.
10. Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.

Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Discover the strategies and techniques elite forces employ to overcome physical and mental barriers.

Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.