Continuous 2-Minute Challenge Workout

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2-Minute Challenge Workout

About the Continuous 2-Minute Challenge Workout

Continuous 2-Minute Challenge WorkoutThe 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


  1. Clean Pull A Part
  2. Blast Off Push Up
  3. Split Squat Left
  4. Split Squat Right
  5. Knee Tap Planks
  6. Jerk Press Right
  7. Jerk Press Left
  8. Bentover Row
  9. High Pull Jack
  10. Dynamic Stabilizer Drop Squat

How to setup this workout and 10 exercises to consider using

Products Used in this Workout

To set-up and perform this Continuous 2-Minute Challenge Workout anywhere it will require having one of these Single Band Packages:

Small Single Band Package - plank workoutMedium Single Band Package - Band Complex WorkoutLarge Single Band Package - Continuous 2-Minute Challenge Workout