Try This Brutal OCR-Inspired 5-Minute EMOM Workout | Men’s Health Muscle - video Dailymotion

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Try This Brutal OCR-Inspired 5-Minute EMOM Workout | Men’s Health Muscle

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00:00 Four, three, two, and high.

00:04 Give me that high five, Brett.

00:06 Way to work, baby.

00:08 - Hey y'all, Brett Williams here

00:09 for another installment of Five Minutes of Hell.

00:12 Today I am joined by TK,

00:14 an obstacle course racing trainer from Orlando, Florida.

00:19 TK, what do you have for me today?

00:22 - Well, Brett, today we got a five minute EMOM.

00:25 It's called the Ticking Time Bomb.

00:27 So essentially, three exercises, all righty.

00:29 First one is going to be a burpee broad jump.

00:31 Second exercise is going to be your renegade rows.

00:34 And your third one is gonna be a static squat hold.

00:36 - I'm gonna have to get ready, get through this.

00:39 - Yes. - Let's go.

00:40 - We got you, bud, we got you.

00:41 (upbeat music)

00:44 Five minutes, all righty.

00:48 Every minute on the minute.

00:49 On that first minute,

00:50 you're gonna give me those four burpee broad jumps.

00:52 Once you finish those, you got the six renegade rows,

00:55 all righty, plank hold position, rowing on each side.

00:57 After that, you got that static hold.

00:59 That's that squat hold, all righty.

01:00 I need you there until that second timer goes off again.

01:03 Then we're right back into those burpee broad jumps again.

01:05 Five minutes on the clock, I know you got this.

01:07 All righty? - All right, let's go.

01:08 - Let's do it, baby.

01:09 I'm gonna count you down, let me set this timer.

01:11 We got a minute on the clock.

01:12 You're gonna start in three, two, and one, go.

01:16 Let's get there, Brett, you know it.

01:17 That first burpee broad jump, beautiful.

01:19 Full chest to ground, jump at the top,

01:21 explode to the other side, Brett.

01:22 Amazing, that's two, let's get there.

01:23 We need four.

01:24 Awesome, really exploding off the heels of those feet,

01:27 propelling forward to the other side.

01:29 I love it, that's four.

01:29 We're right into those renegade rows.

01:31 As you see Brett here, he's going full chest to ground,

01:34 and he's in that plank hold position,

01:36 rowing each side, getting those elbows nice and high for six.

01:39 Good job, Brett.

01:40 There it is, popping it up in that squat hold.

01:42 Again, you are 30 seconds in.

01:44 So, way to complete that in 30 seconds.

01:46 - I gotta hold this for 30 seconds?

01:47 - You gotta hold this for 30 seconds, all righty.

01:49 Really-- - I'm really going slower, man.

01:50 - Stop it, really firing those glutes up, y'all.

01:52 You see him there, chest up, head forward, Brett.

01:54 There it is, and he's in the zone.

01:55 He's gonna stay there until that next minute.

01:58 He's gonna fire right into those burpee bra jumps again.

02:01 That first round was amazing, Brett,

02:02 and I need you to do that again.

02:03 Same energy, same concept.

02:04 All righty, we'll put it on repeat.

02:06 You got about 10 seconds on the clock.

02:07 Beautiful, stay in that squat hold.

02:09 You see it in that L position.

02:10 All righty, firing up, chest up, head forward.

02:12 You're gonna get right into that action again

02:14 in three, two, and one.

02:16 Brett, we're right into it, let's get there.

02:17 Burpee bra jumps again, full chest to ground,

02:19 jumping at the top.

02:20 Beautiful, exploding over those dumbbells, y'all.

02:22 You see it.

02:23 Brett, you are a champion,

02:25 and we love every moment of this.

02:26 Nice, you got one more, give it to me.

02:28 There it is, burpee bra jump.

02:29 In those renegade rows, I need you there.

02:31 Give me six.

02:32 You see it, plank hold position.

02:33 He's really driving that elbow nice and high.

02:35 I love it, Brett, let's get there.

02:36 Up and back, core is tight, butt is down, back is flat, y'all.

02:40 Once he finishes these renegade rows,

02:41 he's right into that squat hold again.

02:43 I love it.

02:43 Brett, come on, 30 seconds on the clock.

02:45 You are finishing these rounds.

02:47 All righty, so a 30-second static hold is amazing.

02:51 You have all the energy.

02:52 We just got three more rounds of that, all righty?

02:54 So, zen out, find your inner gladiator, baby,

02:57 and we are in it to win it.

02:58 So, another round coming up.

03:00 You got about 15 seconds on the clock.

03:01 All righty, Brett, how do we feel?

03:03 - Don't like holding. - Let's go.

03:04 He doesn't like holding.

03:05 - It's harder than it looks, guys.

03:07 - But he's gonna keep moving and grooving here, y'all.

03:09 We got about five seconds on the clock.

03:10 He's back in that action in three, two, and one.

03:14 Boom, we're right into it, Brett.

03:15 You know it, burpee bra jump, there it is.

03:17 Front's floating all the way to the other side.

03:19 Brett, you are amazing.

03:21 Form is right.

03:22 He is breathing in through his nose, out through his mouth,

03:25 and he's rocking out here in these streets, baby.

03:26 We love it.

03:27 Give me one more, one more, Brett.

03:28 You're almost there.

03:29 Come on.

03:30 Nice, once he finished that,

03:30 he's back into those renegade rolls.

03:32 Plank hold position, butt is down, back is flat.

03:35 Row into each side.

03:36 Nice, getting that elbow nice and high.

03:38 Minimal rocking in the hips, as you see.

03:40 There it is, Brett.

03:41 That form is amazing.

03:41 Butt is down.

03:43 Then he pops it up in that squat hold, baby.

03:45 Less than 30 seconds again, y'all.

03:47 Come on, Brett.

03:49 You are almost there, all right?

03:50 Zen out.

03:51 Find your inner Zen, y'all,

03:52 and we will keep it rocking, Brett.

03:54 You look amazing, man.

03:56 You look amazing.

03:56 You look real good, all right?

03:57 I would join you, but I gotta teach you today.

04:00 So, you are almost there, 15 seconds on the clock.

04:03 We're gonna get another round of this, all right?

04:05 Put it on repeat.

04:05 You got this, only two more rounds.

04:08 Okay, breathe in through your nose.

04:09 You got about five seconds on the clock

04:11 before we fire you up again, all right?

04:12 In three, two, and one.

04:15 Go right into it, Brett.

04:16 I need you there.

04:17 Full chest to ground, jump at the top.

04:18 There it is, exploding to the other side.

04:20 Let's do it, that is two.

04:22 Yes, sir, breathe.

04:23 Give me two more, that's all I need.

04:24 Two more, breathe.

04:25 Full chest to ground, exploding up, nice.

04:27 Firing up that full body with these burpee broad jumps.

04:30 I love it, right into those renegade rows.

04:32 You know it, both dumbbells in your hand.

04:34 Plank hold position, nice.

04:35 Rowing nice and high.

04:37 See how these hips are square, minimal rocking in 'em.

04:40 Butt is down, head is neutral with the spine, y'all.

04:42 Perfect form, that's what we want each and every time.

04:44 Squat, hold it, less than 30 seconds again.

04:46 Hey, I think you're ready for an OCR, all right?

04:49 The way you are moving with this workout here,

04:52 Imam, five minutes, ticking time bomb.

04:54 You are beating that clock and we love it.

04:56 All righty, 20 seconds.

04:57 Keeping it moving, 20 seconds on the clock, y'all.

05:00 Breathe.

05:01 Is this, oh, we got two more rounds?

05:03 One more round.

05:04 He's keeping count, all right?

05:05 You see how I wanna add more rounds to Brett,

05:07 but he doesn't want more rounds, I love it.

05:08 We got one more.

05:09 At least somebody's keeping clock.

05:11 Five, four, three, two, and one.

05:15 Right into it, Brett, let's get there.

05:16 Last round, best round, baby, I need you there.

05:18 Full chest to ground, jumping at the top, beautiful.

05:20 Let's work, that is one.

05:21 Beautiful, that is two.

05:22 Let's get there, nice.

05:24 Breathe, you are almost to that finish line, Brett,

05:26 and I need you there.

05:26 Beautiful, give me one last good one.

05:29 There it is, exploding up and over.

05:30 I love it, right into those renegade rows.

05:32 Give me six, you know it, just like you did before.

05:34 Keeping that form, minimal rocking in the hips.

05:37 Butt is down, back is flat, nice.

05:38 Breathe, and in through your nose, out through your mouth.

05:40 Give it to me, almost there, less than 30 seconds.

05:42 You're in that squat, hold, pop it up,

05:44 drop it like a squat.

05:45 Chest up, head forward, and breathe.

05:47 You hold it until the time, Brett, listen.

05:49 You did an amazing job, keep that up, hold it.

05:52 Now, we still have to finish strong, all righty?

05:55 So he's gonna hold this squat hold, and breathe.

05:58 This is his active recovery right here until the time.

06:01 All righty? - That's good.

06:02 (laughing)

06:04 - You got about 12 seconds on the clock, Brett.

06:06 You hold it, breathe.

06:07 Pick that head up, chest up, head forward, breathe, nice.

06:09 Butt is down, back is flat.

06:10 He's got five seconds on the clock.

06:12 Four, three, two, and time.

06:16 Give me that high five, Brett.

06:18 Way to work, baby.

06:20 - Ooh, TK.

06:21 That was tough, man, and I'm not bent over

06:25 because I wanna keep my legs straight

06:28 after those static holds.

06:29 Those were tough.

06:30 But one thing that I thought was interesting,

06:32 you know, we had the burpees.

06:33 People have done burpees before.

06:35 They may not be jumping over their weights,

06:39 and that's an element of obstacle course race training,

06:42 OCR, for folks who might not know at home.

06:45 And that's what your focus is as a trainer.

06:47 Can you tell me a little bit about how

06:49 you introduce those principles to workouts

06:52 for people who might not be doing the races,

06:54 but they're still gonna get some of the benefits

06:57 of that style of training?

06:58 - Right, great question.

07:00 So in these OCRs, you gotta have explosive bound movements

07:03 as you're moving and grooving throughout the course.

07:05 So you gotta jump over things, you gotta leap,

07:07 you gotta crawl, you gotta hang.

07:08 So this explosive bound movement

07:10 with that burpee broad jump is a great exercise

07:14 to fire you up and get you ready for race day.

07:15 - Okay, I got you.

07:17 Maybe next time we'll do the hang.

07:19 - Right, we'll add that to it.

07:21 - But for the moment, get some bounding in,

07:24 try this, get moving.

07:26 Let's go.

07:27 (upbeat music)

07:30 (upbeat music)

Try This Brutal OCR-Inspired 5-Minute EMOM Workout | Men’s Health Muscle

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