Let’s go! Today’s WOD brings structure, strength, and sweat—EMOM-25 is here to test your total-body control, coordination, and conditioning. Whether you’re working out at the Academy of Self Defense in Santa Clara or tackling it from home, this EMOM (Every Minute On the Minute) style workout is a staple in our GRIT fitness program because it keeps you moving, focused, and constantly challenged.
Here’s the breakdown:
EMOM-25
(That’s 25 minutes, 1 movement per minute, rotating through 6 exercises—rest on the 7th minute if you’ve earned it!)
- Double KB Dead Clean & Front Squat – 6 each side
Clean with power, squat with control. Great for building strength in your posterior chain, quads, and core. - Ab Roller – 6 reps / Plank Hold (until the minute’s up)
Challenge that core! Roll it out, then hold steady in plank position to finish the minute strong. - Kicks – 45 seconds
Choose your style: front kicks, roundhouse, or switch kicks. High energy and high burn. - KB Swings – 6 per arm
One-arm swings test your grip, stability, and explosive hip power. Total of 12 swings per round. - Push-Ups – 20
A solid upper-body burner. Modify on knees if needed. Quality over speed—chest to floor, full extension. - KB Farmer’s Carry – Walk the minute out
Grip, core, posture—don’t let those bells sway. If space is tight, march in place or hold static.
Repeat this sequence, one movement per minute, for 25 minutes total (just over 4 full rounds). Time remaining after each exercise is your recovery window.
Don’t Have Equipment?
No problem. Here are some home workout options:
- Dead clean & front squat: Use dumbbells, backpack, or go bodyweight with jump squats.
- Ab roller: Sub with slow-tempo sit-ups or hollow body rocks.
- KB swings: Try hip thrusts or glute bridges.
- Farmer’s carry: Use anything heavy with handles—bags, water jugs, even paint cans.
Modifications by Level:
Beginner:
- Lower reps: 4–5 cleans per side, 10–12 push-ups
- Cut kick duration to 30 seconds
- Walk instead of static plank hold
Advanced:
- Add weight to cleans and farmer’s carry
- Perform push-ups with tempo or claps
- Make swings heavier or add a clean every rep
Tips to Maximize EMOM-25:
- Go for form first. The clock is your motivator, but don’t let it cost you technique—especially on swings and cleans.
- Transition fast. Every second counts. Keep equipment close.
- Stay mentally locked in. EMOMs are about rhythm and focus. Dial in your breathing and flow.
- Warm up those shoulders, hips, and core before you jump in.
EMOM-25 brings the power and precision that make the GRIT program so effective. You’ll feel stronger, sharper, and more confident with every minute you conquer. This is more than a workout—it’s a discipline.
Want to train with us in person or online?
Try the GRIT fitness program free for 2 weeks:
👉 https://academyselfdefense.com/free-two-week-trial/
Learn more about GRIT and our high-energy group fitness classes here:
👉 https://academyselfdefense.com/programs/asd-grit/