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