"The Longest Minute" is an intense individual workout designed with an Every Minute on the Minute (EMOM) format. In this challenge, you will exert effort for 40 seconds each minute, followed by a mandatory 20-second rest period. This rhythm continues until all repetitions of each exercise are completed. The workout tests not only your endurance and strength but also your ability to recover and maintain performance under time pressure. The goal is to complete all the exercises as efficiently as possible, with your score being the total time taken to finish the final rep.

Rx Version

For Time (35/25# Dumbbells):

• 50 DB Box Step Overs (20”)

• 50 DB Push Press

• 50 DB Hang Cleans

• 50 DB Renegade Rows

Scaled Version

For Time (using 25/15# Dumbbells):

• 50 DB Box Step Overs (20”)

• 50 DB Push Press

• 50 DB Hang Cleans

• 50 DB Renegade Rows

Time Cap & Scoring

• Scoring: Total time on the clock when the final DB Renegade Row is completed.

Strategy & Pacing

• Consistent Effort: Aim to maximize work within the 40-second active window each minute, but be mindful not to overextend in the early rounds.

• Smart Resting: Use the 20-second rest period strategically to catch your breath and prepare for the next burst of activity.

• Balanced Pacing: Find a sustainable rhythm that allows you to keep moving efficiently through all exercises without hitting failure too early.

Coach’s Tips

• DB Box Step Overs: Focus on smooth transitions over the box, maintaining a steady pace.

• DB Push Press: Utilize leg drive to conserve upper body strength. Keep your core engaged to support the movement.

• DB Hang Cleans: Ensure proper form by keeping the back straight and using hip drive for the lift.

• DB Renegade Rows: Maintain a plank position for stability, alternating arms with control and avoiding rotation of the hips.

Remember, "The Longest Minute" is about endurance, consistency, and strategic pacing. It's not just a physical test but also a mental one, as you navigate through the intense work-rest cycles. Stay focused, breathe deeply, and push through each round with determination and resilience.

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