Alternating EMOM 12

Odd Minutes: 5 Down-ups & 5 Push-ups

Even Minutes: 10 Bulgarian Split Squats (5 per leg)


Rx = 10kg (men)/5kg (women) dumbbells



Your score is the weight you use for the Bulgarian Split Squats

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments.


Move fast through the down-ups - keep the push-ups unbroken. Make sure you have enough time to transition. Scale appropriately to fit all movements into a minute.

Top tips:

Try squeezing your bum as you ascend in the burpee - this will help your knees from dragging on the floor. Keep a wide stance in the burpee as you bring your feet up - less distance to travel! For those Bulgarian Split Squats, don't let your knee track beyond your toe, this is a vertical up and down movement so avoid leaning forward with your torso.

Workout Description:

Use an EMOM timer and set it to 12 minutes or set a timer to countdown from 12 minutes. At the starting signal, complete 5 down-ups and 5 push-ups. Rest for the remainder of the minute. On the second minute complete 10 Bulgarian split squats – five left and 5 right. Rest for the remainder of the minute. On the third minute, complete 5 down-ups and 5 Push-ups etc. until the 14 minutes is completed.


Down-up: Same as burpee to descend, just omit the jump and clap overhead.

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows.

Bulgarian Split Squat: Hold dumbbells by your side, pin shoulders back and keep abs engaged. Pop one leg behind you on a bench/chair/box, laces down. You will be in a lunge position, ensure that your front foot is brought forward into a lunge position. Descent down keeping your chest up and the back knee touches the ground or as close as your mobility allows. The front knee should not track beyond the toes, if it does, move your front foot further forward. Stand up and squeeze your bum!