Full-Throttle WOD – Strength, Power, and Endurance!
Buckle up because Full-Throttle is here to test your strength, stamina, and grit. This EMOM (Every Minute on the Minute) workout is designed to keep your heart rate high and your muscles burning with a relentless mix of strength and conditioning moves.
The goal? Maximize power output, endurance, and control with heavy lifts, explosive movements, and isometric holds. Get ready for one of the most intense WODs you’ll ever take on!
Full-Throttle EMOM Breakdown
Every Minute on the Minute (EMOM), rotate through the following pairs:
Strength & Engine:
- Thrusters – 5 | Explosive full-body power.
- Burpees – 5 | No time to slow down—keep that heart rate up!
Olympic Power & Upper Body Strength:
- Snatch – 5 | Speed, control, and power in one lift.
- Push-Ups – 5 | Chest and triceps working overtime.
Back Strength & Core Stability:
- Bent-Over Rows – 8 | Build pulling power and posture.
- Plank Hold | Keep the core engaged—no sagging!
Leg Power & Endurance Burnout:
- Goblet Squats – 8 | Controlled and deep—no cheating!
- Jump Lunges – 8 (each side) | Explosive leg work that burns.
Grip & Posterior Chain Work:
- Kettlebell Swings – 8 | Hip power and full-body coordination.
- Squat Hold | Legs shaking yet? Stay in it!
The Finisher – Strength Overload:
- Deadlifts – 10 | Heavy, controlled, and powerful.
Repeat for as many rounds as you can!
Scaling Options
✔ Beginner? Reduce reps to 5 per movement, modify push-ups to knees, and swap jump lunges for step-back lunges.
✔ Advanced? Increase weight, perform strict push-ups, and add extra time to the plank hold.
Tips to Maximize Full-Throttle
- Keep the Transitions Fast – The faster you move, the more work you can fit in!
- Brace for Strength Lifts – Focus on core engagement and control on thrusters, snatches, and deadlifts.
- Explosive Movements Matter – Jump lunges, burpees, and kettlebell swings should be powerful and controlled.
Think you can handle Full-Throttle? Check out the GRIT PROGRAM and Let’s find out at Academy of Self Defense in Santa Clara!
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