Combat Conditioning EMOM Challenge

Combat Conditioning EMOM Challenge” Breakdown

This challenge is designed to keep you moving and sweating from start to finish. Here’s what each minute entails:

  • Minute 1: Kick off with 12 push-ups, laying a strong foundation with upper body strength.
  • Minute 2: Move into 12 kettlebell goblet squats, targeting your lower body and core stability.
  • Minute 3: Continue with 12 kettlebell Romanian deadlifts, focusing on your hamstrings and lower back.
  • Minute 4: Amp up the cardio with 2 minutes of jumping jacks, boosting your heart rate and improving endurance.
  • Minute 5: Dive into heavy bag work for 3 minutes, unleashing punches and kicks to enhance your combat skills and agility.
  • Minute 6: Execute 12 kettlebell swings, working your posterior chain and driving power from your hips.
  • Minute 7: Return to 12 push-ups, maintaining upper body and core strength.
  • Minute 8: Perform 12 sprawls, combining the benefits of a burpee with a combat twist for full-body conditioning.
  • Minute 9: Tackle 12 kettlebell bent over rows per arm, strengthening your back, shoulders, and biceps.
  • Minute 10: Hold a plank for 1 minute, challenging your core endurance and stability.
  • Minute 11: Finish strong with 1 minute of mountain climbers, targeting your core, shoulders, and cardiovascular fitness.

Tips to Dominate the “Combat Conditioning EMOM Challenge”

  • Stay Hydrated: Keep water close to maintain hydration throughout this intense workout.
  • Focus on Form: As you work through each minute, prioritize proper form to maximize benefits and minimize injury risk.
  • Breathe: Proper breathing is crucial, especially during high-intensity intervals and strength exercises.
  • Cool Down Properly: Incorporate a thorough cool-down session with stretching to aid recovery and maintain flexibility after the challenge.

Join Us for an Unforgettable Challenge

Feeling pumped for the “Combat Conditioning EMOM Challenge”? The Academy of Self Defense in Santa Clara is ready to welcome you. Our group fitness classes cater to participants of all levels in a motivating, supportive environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at

The “Combat Conditioning EMOM Challenge” is more than just a workout; it’s a testament to your strength, resilience, and determination. Are you ready to unleash your inner fighter and take on the challenge?