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3-6-9 EMOM (Daily Workouts – 111725)

ByCoach Horton Updated On

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
  • Finally, if you enjoy the workouts, please share them!
Remind Me Of Tomorrow’s Workout

11/14/25

3-6-9 EMOM

Every minute on the minute:

  • 3 Pull-ups
  • 6 Push-ups
  • 9 Straight Leg Situps

Max 20 Minutes

Coach’s Notes

For an EMOM workout, you’re going to start a running clock.

At the top of each minute, you’re going to do 3 Pull-ups, 6 Push-ups and 9 Straight Leg Sit-ups. Exercises must be done in that order, completing all reps of one exercise before moving on to the next.

If you’re not able to complete all reps before the next minute starts, the workout is over. Record how many rounds you were able to complete before failing.

If you’re able to finish 20 complete rounds in 20 minutes, then you’ve completed the workout.

Scaling Options

If you’re not able to do Pull-ups, sub Inverted Rows

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Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.

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