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 definitely worth your time. It covers two interesting workout ideas you can test out today. Head to the full video if you want all the context and details.

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 solid combination of strength and endurance work.
• Workout idea: Run 1‑3 mi every hour for a full 24 hours, using each hour’s remaining time to recover. See how far you can push across the entire 24‑hour span.
• 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 grabbing a snack.
• Bonus: DeMoor invites you to submit photos of your worn shoes — a fun way to gather real durability data and connect with other runners taking on the challenge.

Workout Example

EMOM Strength Circuit (10‑20 minutes)

• Perform each minute:
  • 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 a distance that suits your current fitness level).
• Use the remaining hour time to recover: hydrate, stretch, eat something light.
• Stick with it for 24 hours and track your total miles.

Closing Note

Test this combo today — adjust the distances and reps to match your ability, track them in the Pacing app, and soak in the community energy. Get out there and make it happen!

References

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