In Episode 110 of YouTube’s “Celtic Warrior Workouts,” WWE Superstar Sheamus is joined by the high-flying “Ricochet” (real name: Trevor Mann) for an effective chest workout every minute on the minute ( EMOM), demonstrated at Doc’s Gym in sunny Fresno, California.
Ricochet is no stranger to hard work. Falling in love with pro wrestling at an early age and practicing his scintillating aerial assault on his lawn, the “Future of Flight” made a name for himself in the independent pro wrestling scene before signing with WWE. He has since earned the right to call himself a “Triple Crown Champion”, which means he has won the WWE United States, North American and Intercontinental titles so far.
Ricochet is known for constantly getting ripped and is a proponent of the EMOM training method. Check out their 35-minute EMOM chest workout in the video below:
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What is EMOM training?
EMOM is a pacing strategy – a style of high intensity training that requires the athlete to perform a certain number of repetitions within a 60 second window. Once all reps are complete, any time remaining in that 60-second window is rest.
EMOM workouts are flexible because the rep range can increase as work capacity improves. EMOMs are great for building endurance and strength while burning fat.
There is no limit to the number of sets or reps. This type of training can be designed for any part of the body or for full body sessions. EMOMs can be inserted as a quick five-minute addition to a workout or extended longer up to the full length of the workout.
Ricochet’s 35-minute EMOM includes five different exercises, repeated for seven rounds/sets, totaling 35 sets of 60 seconds each. A timer or stopwatch is a must during EMOM workouts, but a Tabata timer is probably the best bet. Set the timer for “interval exercises” to one minute each, with no “rest intervals” because rest time occurs within the exercise window.
“Once you’ve done your 10 (reps), all you have left on the clock – whether it’s 20 seconds, 30 seconds, 15 seconds, all you have left – is your time to rest”, explains Ricochet. “So make sure your reps represent the amount of rest you want to take.”
Ricochet 35 Minute EMOM Chest Workout
Here are the moves involved in Ricochet’s EMOM chest workout, followed by a breakdown of each:
Here’s how the training progressed:
Chest press with incline dumbbells and chest flies
Ricochet says he generally aims for 10 to 12 reps in each set. Sheamus felt he was finishing his reps too quickly and could have increased the weight or the number of reps, but Ricochet reminded him that he still had 34 minutes to go.
EMOM workouts require trial and error to gauge proper ability. Still, it’s a great way to learn how to maximize rest time and control breathing for recovery.
You play with. You just find what you can do.
The boys end the first set with 10 seconds left. As the rounds progressed, EMOM newbie Sheamus began to run out of juice. Still the fighter, Sheamus waited for the clock and attacked the next set undeterred.
Dumbbell flat press
Sheamus realized that running sets, with little rest, has a cumulative effect. He acknowledged that he initially confused the exercise window with the time it took to perform the set. In the case of the flat press, Sheamus landed his first set in 27 seconds, giving him 33 seconds to recover.
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Sneaky Front Dumbbell Raise
“You don’t want to curl,” Ricochet advised during his first attempt at the standing dumbbell raise. “Keep some curl (in your arms), but keep your arms straight, so you’re not focusing on curling (the dumbbell) up.”
Basic exercise: personal choice
Ricochet likes to give his chest a break by performing a series of crunches for about 30 seconds to keep the blood pumping. I’m already at 122 beats per minute,” Ricochet says after his first full lap.
Raising your heart rate to around 60-70% of your maximum heart rate is a great way to maximize fat burning potential. You will also build endurance at the same time. (1)
Last set, best set
As the rounds go by, Ricochet said adaptations, such as reducing the dumbbell weight, are a good idea to supplement the workout. The grunts and moans got louder as grapplers began to appreciate the cardio and endurance required with EMOMs.
But, just like in the wrestling ring, the guys fight, visibly fired up. “Strength is out of the question now,” Sheamus shared. Laughing through the pain, they keep pushing themselves further out of their comfort zone until it’s over.
It’s just a matter of endurance.
“I’m proud of my effort,” Sheamus says, and for good reason, after giving it his all in his first EMOM, pushing his body to the limit in 35 minutes, capped off with a one-minute plank. The WWE legend followed “King” Ricochet all the way and proved that even when the clock is ticking, there’s no excuse for missing out on a brave change.
- Exercise heart rate zones explained. (2021). Retrieved November 16, 2022, from https://health.clevelandclinic.org/exercise-heart-rate-zones-explained/
Featured Image: @wwesheamus on Instagram
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