Challenge Your Limits with Double Trouble EMOM!
Ready for a fitness challenge that pushes strength and endurance to the next level? Today’s GRIT WOD at the Academy of Self Defense is all about testing your grit with Double Trouble EMOM. This workout brings the heat with a two-part structure designed to build strength, boost stamina, and challenge your mental toughness.
Whether you’re new to EMOM (Every Minute on the Minute) workouts or a seasoned pro, this WOD can be scaled to fit all fitness levels. The format keeps you moving, ensuring maximum effort and efficiency. Let’s break it down!
Double Trouble EMOM Breakdown
Here’s how it works: alternate between two exercise sets every minute on the minute (EMOM). For 20 minutes total, you’ll be cycling between these challenging movements:
- 1st Minute:
- Thrusters (5 reps): Power up with a full-body combo of squats and overhead presses. Grab dumbbells, a barbell, or even a backpack for resistance!
- Burpees (5 reps): Explosive energy meets total body conditioning. Chest to the ground and a jump to the sky—no shortcuts here!
- 2nd Minute:
- Snatch (4 reps per arm): Engage your core and shoulders with this dynamic movement. Use a kettlebell, dumbbell, or any weighted object for an added challenge.
- Push-Ups (5 reps): Keep your form tight and focus on strength. Modify with knee push-ups or incline push-ups if needed.
Scaling and Modifications
This workout is designed for all fitness levels. If you’re a beginner, start with fewer reps or lighter weights. For those advanced in the game, increase the intensity by speeding up your transitions or adding heavier loads.
No equipment? No problem! Try:
- Thrusters with a heavy book or water jug.
- Snatch with a backpack filled with books.
- Push-ups on your knees or a raised surface like a sturdy table.
Tips for Success
- Warm-Up: Focus on dynamic movements like arm circles, lunges, and light cardio to get your blood flowing.
- Focus on Form: Quality over quantity. Proper form minimizes the risk of injury and maximizes gains.
- Pace Yourself: EMOMs are as intense as you make them. Push your limits, but don’t burn out too soon!
- Cool Down: Stretch it out post-workout, focusing on your shoulders, chest, quads, and hamstrings to aid recovery.
Why This Workout Works
Double Trouble EMOM is more than just a workout—it’s a test of resilience. It builds explosive power, cardiovascular endurance, and muscular strength all in one. The constant shifts in movement patterns keep your body guessing and your heart rate up, making this a perfect calorie-burning sweat session.
Don’t Miss Out! Join the Academy of Self Defense in Santa Clara today and take part in GRIT group fitness classes that challenge and inspire. Want to give it a try? Sign up for a free trial class now and see why our community keeps coming back for more!