The DeMoor Run & Strength EMOM

Workout - The DeMoor Run & Strength EMOM

• 12min @ 6'30''/km
• 3 lots of:
  • 1.6km @ 5'00''/km
  • 2min rest
  • 5min @ 5'30''/km
  • 3min rest
• 10min @ 8'00''/km

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Intro

Running Shoe Giveaway Day + Pancakes = DGR Strong from Seth James DeMoor is worth your time. It covers two workout ideas you can try today. Watch the full video for the context.

Key points

• Community challenge: pair an EMOM (every minute on the minute) strength circuit with a 24-hour “E-H-O-H” (every hour on the hour) run, a strength-plus-endurance combo.
• Workout idea: run 1-3 mi every hour for 24 hours, using each hour’s remaining time to recover. See how far you can push across the day.
• Practical tip: set a timer for each hour, do a quick 5-minute warm-up, then run your chosen distance. Use the rest of the hour for water, stretching, or a snack.
• Bonus: DeMoor invites you to send photos of your worn shoes, a fun way to gather durability data and connect with other runners.

Workout example

EMOM strength circuit (10-20 minutes):

• Each minute, do:
  • 5 pull-ups
  • 8 push-ups
  • 10 squats
• Rest for whatever time remains in the minute.

E-H-O-H running challenge (24 hours):

• Every hour, run 1-3 miles (pick what suits your fitness).
• Use the remaining time to recover: hydrate, stretch, eat something light.
• Stick with it for 24 hours and track total miles.

Closing note

Try this combo today, adjust distances and reps to your ability, and track them in the Pacing app.

References

• Running Shoe Giveaway Day + Pancakes = DGR Strong - YouTube (YouTube Video)