Crush Your Limits with the EMOM Power Burn
Ready to level up your fitness and feel the burn? Today’s WOD at the Academy of Self Defense is designed to push your endurance, build serious strength, and boost overall conditioning. It’s all about the EMOM (Every Minute On the Minute), which means you’ll be moving quickly and effectively, working up a sweat in no time. This workout is simple yet super effective, giving your body a challenge you can scale to any fitness level!
What’s in the Workout? Today’s WOD focuses on full-body movements that target your major muscle groups while keeping your heart rate high. The key to success? Keep moving and finish each set of exercises within the minute—then use the rest of that minute to recover before starting again. Let’s break it down:
EMOM 1 (Every Minute on the Minute for 6 minutes):
- Thrusters – 5 reps
Grab a barbell or a pair of dumbbells. Thrusters are a killer combo of squats and overhead presses. This move engages your legs, core, and upper body. Go deep on the squat and punch up to the sky for the press. Feeling strong yet? - Burpees – 5 reps
The ultimate cardio crusher! Burpees challenge your whole body, from your chest and arms during the push-up to your legs and glutes as you jump. Keep that core tight and power through each rep!
EMOM 2 (Every Minute on the Minute for 6 minutes):
- Kettlebell Swings – 7 reps
Focus on explosive power from your hips as you swing the kettlebell. Keep your chest up and core engaged to avoid strain on your lower back. This move builds incredible strength in your posterior chain (glutes, hamstrings, and lower back). - Kettlebell Squats – 7 reps
Time to fire up those legs and glutes again! Hold the kettlebell at chest height (a goblet position) as you squat. Sink low, keeping your knees behind your toes, and power up through your heels.
Finisher: Guts and Buts Burnout
Time to go all out! In this final round, you’ll push your core and glutes to the limit with a continuous burnout of gut-busting and butt-burning exercises. No counting reps here—just keep going until your body says stop. This finisher will leave you feeling stronger and more sculpted.
Modifications for All Levels
- Beginner: Drop the weight slightly and reduce the reps to ensure you’re maintaining good form throughout the workout. You can modify burpees by stepping back into the plank instead of jumping.
- Intermediate: Stick to the prescribed reps and weight, focusing on finishing each set with strong, clean form.
- Advanced: Want more? Add weight to your thrusters and kettlebell swings, or increase the number of reps for each exercise to 7-10 if you’re looking to max out your endurance.
Tips to Maximize Your Workout
- Focus on Form: Especially in moves like thrusters and kettlebell swings, form is everything. Keep your core engaged and protect your back by maintaining a neutral spine.
- Pace Yourself: This is a high-intensity workout, but it’s important to avoid burning out too early. Use the rest period each minute to breathe and reset.
- Warm Up & Cool Down: Dynamic stretches and light cardio to warm up will help loosen your muscles and get your blood flowing. After the workout, stretch it out to help with muscle recovery and prevent soreness.
Join Us for More Group Fitness Fun Looking to step up your fitness game? The GRIT program at the Academy of Self Defense offers intense, fun, and effective group fitness classes in Santa Clara, designed to build strength, endurance, and agility. Whether you’re new to fitness or an experienced athlete, we have classes that fit your level and goals. Sign up for a free trial class today and see for yourself why our community keeps coming back for more!
Don’t forget to share your WOD results and tag us on social media! We’d love to see you in action and cheer you on.
