Today was the end of an era for our FOF Pace crew. After seven years of outdoor workouts, we finished up our very last workout today. It was only fitting that we ended things with a bang.

So, since I love a solid every minute on the minute (EMOM) workout, that’s what we wrote up. This workout is tough, effective, and efficient. It will deliver a bang within the first few rounds.

If you’re looking for a great workout, but you are a little short on time, give this 24-minute workout a try.

The workout.

The structure is simple. Start each exercise every minute on the minute. Complete the exercises as fast as possible so that you get rest before the minute hits. You will complete six rounds of the workout for a total of 24 minutes.

  • Minute 1 – 20 Thrusters
  • Minute 2 – 15 Chest to Floor Burpees
  • Minute 3 – 150M Run
  • Minute 4 – 20 Russian Twist (2 count)

If you need to change this up a bit, we would suggest dropping the rep count to 16 on the thrusters and 12 on the burpees. Ideally, you will get a minimum of 10-15 seconds rest during the first few rounds at least.

You can build in a rest period after the third round if needed. We would recommend 1-2 minutes. This will just extend the overall time of your workout, but it will allow some room for you to recover before starting the second half of the workout.

Get it done.

Enjoy this one. The workout is short, but it packs a punch. I know that our classes definitely enjoyed this one :).

It was a little weird to pull out of the park for one last time this morning. So many amazing workouts were done there. I can’t even count the number of miles we ran on those streets. So many friendships and relationships were made in that grass.

It’s the end of an era, but the best is yet to come. If you haven’t seen the new FOF Training Center, check it out here.

If you’re not local, but you’d love professionally programmed workouts that you can do on your own, our FOF Remote program is a perfect fit for you.

– KP

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