Chop Wood Carry Water

This week’s EMOM targets your upper body with four moves that will leave your chest and back begging for mercy. Then, you’ll double down with a targeted strength/plyo superset to boost strength and power. Keep chopping wood!

This workout might focus on your shoulders, but you’ll see the results all over. Varying your lifting pace/tempo helps maximize the challenge—and your gains—followed by an 8-minute AMRAP. Stick to Amoila’s lead, maintain good form, and give every rep your all.

Cook your quads and sculpt your glutes with some of Amoila’s favorite moves for targeting your lower half. Since it’s leg day, he also has a special “3-1-3” drill and primal movement finisher in store. Hands on bell!

The combination of strength and cardio moves in today’s workout will smoke your upper body—especially your arms—while burning body fat all over. You’ll also perform a primal flow that tests your stamina while helping you build muscular endurance.

It’s time for another serving of “alphabet soup.” You’ll do the same moves as Vol. 1, but each set is now 5 minutes instead of 6. The result: less rest and more burn. Grab your weights and have a towel and water bottle handy—it’s go time.

Enhancing joint mobility is the key to unlocking greater strength, because it allows you to express your strength through a greater range of motion—and this 25-minute session proves it. Breathe deeply and follow Amoila’s cues to optimize your results.