For Your Day · Workout

Swole-Tel

Type: Conditioning ·  Format: EMOM / AMRAP

Workout Timer

Workout Overview

Four parts in 12 minutes. Parts 1–3 are EMOM (every minute on the minute); Part 4 is an AMRAP finisher.

1

Part 1 — EMOM for 3 minutes

  • 15 dumbbell rows (2×30 lb)
  • 10 push-ups
2

Part 2 — EMOM for 3 minutes

  • 10 dumbbell rows (2×40 lb)
  • 10 push-ups
3

Part 3 — EMOM for 3 minutes

  • 5 dumbbell rows (2×45 lb)
  • 10 push-ups
4

Part 4 — Finisher: AMRAP in 3 minutes

  • Dumbbell rows (2×30 lb) — as many reps as possible

Suggested Use

Warm up thoroughly before starting. Scale weights to match your current fitness and equipment.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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