In Episode 110 of YouTube’s “Celtic Warrior Workouts”, WWE Superstar Scheimus joins the high-flying “Ricochet” (real name: Trevor Mann) for an efficient every-minute-on-the-minute (EMOM) chest workoutdemonstrated at Doc’s Gym in sunny Fresno, CA.
Ricochet is no stranger to hard work. have fallen in love Pro wrestling The “Future of Flight” made his mark on the independent pro wrestling scene at a young age and with his scintillating airstrikes on his front lawn sign with WWE. He’s since earned the right to call himself the “Triple Crown Champion,” meaning he’s won the WWE United States, North American, and Intercontinental titles to date.
Ricochet is known for staying consistently ripped and is a proponent of the EMOM training method. Check out her 35 minute EMOM chest workout in the video below:
What is EMOM training?
EMOM is a pacing strategy – a high-intensity training style that requires the athlete to complete a specific number of repetitions within a 60-second window. Once all repetitions are completed, the remaining time in those 60 seconds window is quiet.
There is no limit to the number of sets or repetitions. This type of workout can be designed for all body parts or full body sessions. EMOMs can be incorporated as a quick 5-minute addition to a workout, or scaled longer over the duration of the entire workout.
Ricochet’s 35-minute EMOM consists of five different exercises repeated in seven rounds/sets for a total of 35 sets of 60 seconds each. A timer or stopwatch is a must when running EMOM workouts, but a Tabata timer is probably your best bet. Set the timer for “Interval Exercise” to one minute at a time, with no “rest intervals” since rest time is within the exercise window.
“Once you get your 10[reps]whatever you have left on the timer — whether it’s 20 seconds, 30 seconds, 15 seconds, whatever you have left — is your time to rest,” explains Ricochet. “So make sure your employees represent how much rest you want to give yourself.”
Ricochet’s 35-minute EMOM chest workout
Here are the moves included in Ricochet’s EMOM chest workout, followed by a breakdown of each move:
This is how the training went:
Incline Chest Press & Chest Flyes
Ricochet says he usually aims for 10-12 reps on each set. Sheamus felt like he was completing his reps too quickly and could have increased the weight or number of reps, but Ricochet reminded him that he had 34 minutes left.
EMOM workouts require trial and error to gauge appropriate capacity. Still, it’s a great way to learn how to maximize rest time and control breathing for recreation.
You play around with it. You just find what you can do.
The boys finish the first set with 10 seconds to go. As the rounds went on, EMOM newcomer Sheamus ran out of juice. Always the fighter, Sheamus waited for the clock and undeterred attacked the next set.
Flat press with dumbbells
Sheamus realized that the continuous sets with little rest have a cumulative effect. He realized that initially he had confused the practice window with the time it took to complete the set. In the flat press case, Sheamus completed his first set in 27 seconds, giving him 33 seconds to recover.
[Related: Pro Wrestler Matt Cardona Talks Gym Bag Essentials, Chest Workouts, and Staying in Shape on the Road]
Underhand front dumbbell raise
“You don’t want to do a curl,” Ricochet advised on his first standing run dumbbell to lift. “Keep a little bend (in your arms), but keep your arms straight so you’re not concentrating on pulling (the barbell) up.”
Core Exercise: Personal Choice
Ricochet likes to give his chest a break by performing a series of crunches for about 30 seconds to get the blood pumping. I’m already at 122 beats per minute,” says Ricochet after completing his first round.
Increasing your heart rate to around 60-70 percent of your maximum heart rate is a great way to maximize fat burning potential. At the same time, you also build endurance. (1)
Last sentence, best sentence
As the rounds ticked by, Ricochet advised that adjustments like lowering the bar weight were a smart idea to complete the workout. The grunts and groans grew louder as the grapplers began to appreciate it heart and staying power required for EMOMs.
But like in a wrestling match, the boys continue to fight visibly pumped up. “Strength is out of the question right now,” Sheamus shared. They laugh through the pain and keep pushing themselves out of their comfort zone until it’s over.
It’s just a matter of perseverance.
“I’m proud of my effort,” Sheamus says, and for good reason, after going all out on his first EMOM by pushing his body to the limit in 35 minutes, he finished it in one minute plank. The WWE Legend has consistently kept pace with “King” Ricochet, proving that even when time is of the essence, there’s no excuse to miss out on a bold change.
- Training heart rate zones explained. (2021). Retrieved November 16, 2022 from https://health.clevelandclinic.org/exercise-heart-rate-zones-explained/
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