The Grinder EMOM: 5 Moves to Build Strength, Flow, and Grit
This one isn’t about speed. It’s about control. Precision. Muscle under tension. Today’s GRIT WOD is a Grinder EMOM—every minute on the minute, you’ve got one mission: move with intention, and don’t stop working.
Each round, you’ll tackle one strength-focused move that hits multiple muscle groups while keeping your core locked in. The format? 5 stations. One minute each. Cycle through as many rounds as you can handle.
Here’s what’s on deck:
The WOD: Grinder EMOM
- Dig to Halo
- Squat, Clean, Tricep Extension
- Curl to Press
- Sit-up to Pullover
- Plank Pull Through
You’ll flow from dynamic, compound lifts to core crushers and plank-based stability work. The Dig to Halo warms you up and tests shoulder mobility. The squat-clean-tricep combo is a full-body trifecta. Curl to press builds arms and overhead strength. The sit-up into pullover torches your abs and lats. And the plank pull-through? That’s your grit test—core, control, and coordination.
Warm-Up Guidance
- 2 rounds:
- 20 sec jumping jacks
- 20 sec shoulder circles
- 10 air squats
- 10 light curls + presses
- 20-sec plank hold
Finish with 1 round of Dig to Halos using light weight to groove the movement.
At-Home Adaptations
- Use a backpack, jug, or dumbbell for all weighted movements.
- Sit-up to pullover can be done with any weighted object, or sub with V-ups.
- Plank pull-throughs = slide a book or towel side to side under your chest.
- No kettlebell for halos? Use a plate or even a small weighted ball.
Coaching Tips
- Breathe through the grind. Each minute should be steady, not frantic.
- Use a moderate weight. Enough to challenge you, but not compromise form.
- Brace the core. Especially during the sit-up to pullover and plank pull-through—this WOD lives in your midline.
- Don’t chase speed. Quality reps, smooth transitions, and consistent effort are the goals.
This is one of those sneaky-hard workouts. It doesn’t look intimidating on paper, but by round 3, your muscles are smoked and your willpower’s getting tested. That’s the point. That’s the grind.
Looking for a strength-focused group fitness class in Santa Clara that pushes you without breaking you? The GRIT fitness program at the Academy of Self Defense blends functional strength, combat conditioning, and community. All levels. All in.
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