The time has come! This challenge we’re teaming up with Jason Khalipa and his new EMOM of the Day program with a grip of prizes!

“EMOM is an acronym for Every Minute, On the Minute. It is a workout style that requires the performance of a specific task, sometimes multiple tasks, every time the clock hits :00. I’ve found them to be the perfect tool for getting the most from a time-constrained workout session. Variance is unlimited, volume can be low or high, intensity can be sustained over longer periods of time, and you know exactly how long everything will take. I’ve utilized the power of EMOMs, not only for maintaining fitness, but also for improving it, over the course of my athletic career. Now I want to share my routine with you via EMOM of the Day! This will be a program with different scaling options. Pick from Advanced, Intermediate, and Novice. The Advanced option will be the EMOM prescribed by me each day. Both the Intermediate and Novice options will be modifications of the Competitor WOD. Test yourself weekly with fun, efficient, and effective EMOMs!” –Jason Khalipa

The first 100 subscribers to EMOM of the Day will get a free 30-day trial to the program. Also included will be a Benchmark Week (starting 12/19). You will get an assessment of your scores for 5 Benchmark workouts, and a recommendation on which EMOM track to follow.

The Challenge

There are 3 options from Jason’s program that you can choose to complete

Advanced :

EMOM x 12 minutes

7 Kettlebell Swings, 2/1.5 pood

7 Burpees

Intermediate :

EMOM x 12 minutes

5 Kettlebell Swings, 2/1.5 pood

5 Burpees

Novice :

EMOM x 12 minutes

5 Kettlebell Swings, 1.5/1 pood

5 Burpees

Both movements are to be completed every minute, on the minute, for 12 minutes. Simple and effective. Do whichever one you believe applies to you. Completion of any of these options will get you an entry into this week’s challenge. Just make sure you understand all the rules listed below.

The Details

We will be giving away over $1300 in prizes from Rogue Fitness and CrossFit Stuff to 20 randomly selected winners. Here’s what’s in store:

1x Rogue Bar 2.0 – 20 kg



1x Bella 2.0 Rogue Women’s Bar – 15 kg



10x CrossFit Mug + CrossFit Blend by Verve Coffee Roasters



3x The Girls Poster + Various CrossFit Stickers



2x Various CrossFit Stickers



1x YETI 36 oz. Rambler Water bottle



1x YETI 30 oz. Rambler



1x 20 oz. Wide Insulated Bottle



The Rules

Similar to the last challenge, but lets recap to make sure everyone is on the same page.

1. The challenge is live from today (12/12/16) until Wednesday (12/14/16) @ 11:59pm EST . You must fulfill the following rules within that time frame to have a qualifying entry.

2. Be a member of BTWB. If you aren’t one, you can quickly sign-up and start a free 30-day trial. Signing up through EMOM of the Day provides you with a BTWB account and a free trial too (first 100 subscribers). You are not charged anything unless you stay past the trial. If you don’t wish to continue, you can cancel. No problem.

3. Log your result to the featured workout on BTWB.

4. Follow and Tag @beyondthewhiteboard and @emomoftheday with #btwbchallenge on Instagram with a clip or photo of you doing the challenge. If you don’t have Instagram, you can make your post on Facebook and we’ll still count you.

That’s that! Just make sure to check these items off before 11:59pm EST on Wednesday, December 14th, 2016 and you’ll be entered for a chance to win our prizes.

Have fun and good luck!