November 27, 2025 Workout of the Day. A Thanksgiving Day Pull Session

11/27/2025 Workout of the Day

Warm up: hanging leg raises x 2 sets

Ex 1: EMOM Single Arm Rows-10x5/5. 10 minutes, 5 reps each side, every minute on the minute. Total 50 reps per side

Ex 2: concentration curls-3x6-12

Ex 3: incline hammer curls-2x10

Total Time = 17 minutes

It's a holiday, so I did a quick EMOM15 (my name for my fall-back, 15 minute EMOM Plan) Pull session.

10 sets of 5 reps per side for single arm rows, every minute on the minute. This is sneaky effective stuff, folks. With this weight, I usually do 2-3 sets of 8-12 reps and it takes me around 10-12 minutes to complete those 2-3 sets x 8-12 reps. The 2-3 sets are all taken close to failure.

With a 10 minute EMOM, doing just 5 reps per set, the early sets are NOT so close to failure. However, I end up getting an extra 20 reps per arm completed in the same time or even less time. Today I did 50 reps per side by the end of the 10 minute EMOM. 

What am I saying? I get more quality reps – almost twice as many reps – doing these 5 rep sets every minute on the minute. And while the first few sets are not close to failure, the short rest periods quickly change that and each set becomes harder and harder to complete. 

I find a 4-6 rep range per arm each minute works well for single arm rows. Any more reps and the sets take too long and rest periods are too short. You really want at least 30-35 seconds of rest each set during these EMOM exercises. Any longer and conditioning becomes the limiting factor. 

After the rows were completed, I got right into my concentration curls and finished with 2 sets of incline hammer curls. 

Great pump, great stimulus, short but effective workout. And I had plenty of time to do Thanksgiving Day stuff before and after. 

You HAVE time. This workout is an example of a solution to get great sessions done in a short period of time!