18-Min Plyo-Press-Core EMOM is a free intermediate-level EMOM workout lasting about 18 min. It uses Box Jumps, Push-ups and Plank Hold, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real EMOM timer with audio cues — free in the iOS app.
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Get the iOS AppThis is an EMOM — Every Minute On the Minute. At the top of each minute you start the prescribed work; whatever time is left once you finish is your rest, and then the next minute begins whether you are ready or not.
A well-scaled EMOM leaves you roughly fifteen to twenty-five seconds of rest in the early minutes. That will feel too easy at the start, and it is meant to — the fatigue arrives about two thirds of the way in, and the rest you banked early is what carries you to the end. If a minute arrives before you have finished the previous set, cut the reps.
This session assumes you can already pace yourself across a full workout without your technique falling apart. The volume is higher and the rest is shorter than a beginner equivalent. If you are having to stop mid-set to recover, treat it as a signal to scale rather than a reason to push through.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
Box Jumps — easier: step up and step down — the workout already allows this. Harder: raise the box height, or step down and rebound immediately.
Push-ups — easier: raise your hands onto a bench, step or wall. Harder: move to hand-release, deficit or pike push-ups.
Plank Hold — easier: drop to your forearms and knees. Harder: lift one foot, or add shoulder taps.
No weights are needed for this workout — but you will want a box, bench, stair or low wall to step or jump onto.
Every box movement here also works as a step-up, so height is flexible. If you have nothing suitable to step onto, tuck jumps are a reasonable substitute.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.