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Workout of the Day
Saturday, August 15, 2026
EMOM Classic 16 min

EMOM 16 Mixed

Basic
EMOM 16 (4 rounds):
Min 1: 12 KB Swings (26/18 lb)
Min 2: 10 Box Step-Ups
Min 3: 8 Sit-Ups
Min 4: 6 Burpees
Men's Rx
EMOM 16 (4 rounds):
Min 1: 15 KB Swings (53 lb)
Min 2: 12 Box Jumps (24")
Min 3: 10 Toes-to-Bar
Min 4: 8 Burpees
Women's Rx
EMOM 16 (4 rounds):
Min 1: 15 KB Swings (35 lb)
Min 2: 12 Box Jumps (20")
Min 3: 10 Toes-to-Bar
Min 4: 8 Burpees
Competition
EMOM 16 (4 rounds):
Min 1: 15 KB Swings (70/53 lb)
Min 2: 12 Box Jumps (30/24")
Min 3: 10 Bar Muscle-Ups
Min 4: 8 Burpee Box Jump-Overs

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