Zack George, The Fittest Man in the UK, Shares His 3-Move EMOM Workout

“What I love about EMOM-style workouts is that they are such a mentally challenging protocol,” says Zack George, CrossFit athlete and UK's fittest man. “If you do 20kcal on the rower in 50 seconds, you’re forced to go in 10 seconds when the next minute hits, instead of resting longer.”

The following are rep counts he has worked up to over a five-year period, so choose a scheme that you feel you can complete for the whole 30 minutes. Once you have found the right level, you can then slowly nudge those reps to higher numbers over the coming weeks.

“The satisfaction of completing this EMOM is something special. The real magic happens 20 minutes in, when you feel like you can’t carry on. Grit your teeth and get through it.”