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Weekend One-Up: Squats On-the-Minute

See if you can perform under pressure with this timed lower-body challenge.

Are you a workout warrior looking for a challenge? You’ve come to the right place. It’s time to test your abilities——and your mettle!

Each week our fitness expert, CrossFit competitor, and owner of New York City’s Reebok CrossFit 5th Ave., Nathan Forster, lays out a quick workout that measures your level of strength, speed, power, endurance, and/or skill. Think you can “one-up” our guy? Get ready to throw down, and let’s see what you’ve got…

This week’s challenge:
Set a timer for six minutes. Complete five repetitions of front squats with your body weight, every minute, on the minute for a total of six minutes. (A 180-pound man uses 180 pounds.)

Challenge example:
At 1:00 complete five repetitions, wait until the strike of 1:01 and begin your second round. Repeat this pattern for six minutes.

The benefits:
Every minute, on the minute is better known as EMOM. This training structure helps the body adapt to accumulating work volumes in a pre-determined amount of time to increase muscular endurance.

EMOM would greatly benefit endurance-heavy athletes such as basketball and soccer players, in addition to distance runners and triathletes.

Don’t forget to share your score on the Men’s Fitness Facebook Page.

More One-Up Challenges:

Weekend One-Up: Timed Burpees>>>

Weekend One-Up: 10-Minute Core Challenge>>>

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