About the Continuous 2-Minute Challenge Workout

The Continuous 2-Minute Challenge Workout is designed around a CrossFit program called EMOM (Every Minute On the Minute). However, in this case it is every 15 seconds for 2 minutes followed by a 1-minute rest.

The key is to make sure you are pushing yourself by trying to get 3 to 5 reps on every set.

Obviously, level of resistance will dictate effort so go with a high resistance band. My recommendation is to shoot for 5 reps and if you achieve this for all 8 intervals, increase resistance next time.

Setting Up Your Seconds Pro App Using the Circuit Program

Step 1 – Choose the Circuit Program
Step 2 – Name it “Continuous 2 Min. Strength”
Step 3 – Put Number of Sets (Rounds) as 10
Step 4 – Create 8 work intervals for 15 seconds and name the exercise “GO”
Step 5 – Set Rest Interval to 0.00
Step 6 – Set Rest Between Sets as 1:00 Minute
Step 7 – Leave Warm Up and Cool Down at 0.00
Step 8 – Set Alerts to Text to Speech Without Count
Step 9 – Press Save

Get Your Seconds Pro App

Training Recommendations

Program Design

Work Interval Time: 15 seconds with goal being to perform 3 or 5 reps every set
Rest Between Intervals: 0
# of Total Intervals Per Round: 8
# of Exercises Alternated Through Per Round: 1
# of Recommended Rounds: 10
(Rounds can always be modified based on time available)

Total Workout Time: 29 minutes