Need to spice up your exercise routine?
Do you want to try to get better at a particular workout move?
Looking to build up some strength and/or muscle?
You should really consider a “death by workout” if you haven’t already! It’s not as bad as it sounds, but then again it really is as bad as it sounds.
What do the words “Death By” before a workout mean?
There is a cross fit term called Every Minute on the Minute (EMOM) is very similar to a death by workout. During an EMOM, you’ll take a certain move, like squats, and choose a number, set a time for 10 minutes, and at the top of every minute you’ll preform the number of squats you’ve chosen. You’ll immediately feel the effects of this style of training.
In order to turn squats into a death by workout, you’ll set the timer again, except you start with one rep and add a rep at the top of every minute, until you physically fatigue and can’t do anymore. It’s a slower death.
Below is an example format, insert your exercise move of choice of course. An easy way to remember the reps is you are always one rep ahead of the minute, because your first rep starts on 0. At the first minute mark, you’ll do two reps.
Are “Death By” Workouts Suitable for Beginners?
The simple answer to this question is YES! As a beginner, you may need to modify the move and decrease the intensity level. The more advanced athlete could add weights and increase the intensity level as needed.
Tips for Your First Death By Workout
- Start off at a slow and steady pace. The first several minutes will be boring, you’ll feel like you can fly through. You’ll wonder if you’re actually getting a workout in. Every rep counts though and by minutes 7, you’ll really start to feel it!
- After minute 7, it’s more about pacing and your endurance. Remember, the goal is to last as many minutes as you can, not speed through each minute trying to get it done as fast as possible. It’s the total number you complete before being fatigued that counts!
- Pick a goal, are you going for strength for muscle building or more of a cardio based move for cardiovascular endurance?
DEATH BY SQUATS
Start with your feet a little more than hip width apart facing forward. Squat down pushing your butt towards the wall, trying to keep your knees in line with your toes.
For the Beginner: Stick with bodyweight.
Advanced: Add some additional weight to increase the intensity!
DEATH BY BURPEES
For the Beginner: Modify burpees by taking the jump out and stepping with your legs. Do a small jump (or take that out) at the top.
Advanced: Add in a pushup and do a tuck jump (not shown).
DEATH BY PUSH UPS
For the Beginner: With your arms slightly shoulder width apart and your hands under your shoulders, go down to your knees for a push up. It’s a great way to build up strength to do a full push up.
Advanced: Do push ups from your feet and add a weight vest for extra intensity!
DEATH BY CLEAN AND PRESS
This is a more advanced move compounding a hamstring deadlift and a shoulder press.
For the Beginner: Use lighter weights
Advanced: Use heavier weights
OTHER DEATH BY WORKOUTS
- Pull ups
- Bicep Curls
- Hamstring Deadlifts
- Static Lunges
- Sumo Squats
You can really turn any move into a death by workout! Pick one and try it out!
My personal favorites are any with leg moves!