Dual Power EMOM – Strength & Stamina in Every Minute!
This Dual Power EMOM is nonstop intensity, designed to push your endurance, build power, and keep your body moving with no wasted time. EMOM stands for Every Minute on the Minute, meaning you complete each set of exercises at the start of every minute and use any remaining time to catch your breath before the next round.
Each EMOM block brings a mix of explosive, strength-focused, and core-burning movements. It’s all about power, speed, and efficiency—so get ready to sweat!
The Workout: Dual Power EMOM
🔹 EMOM #1 – Full-Body Power & Strength (Repeat for Time)
1️⃣ Burpees (5 reps) / Kettlebell Thrusters (5 reps) – Burpees for cardio, KB thrusters for explosive strength.
2️⃣ Kettlebell Swings (7 reps) / Kettlebell Squats (7 reps) – Engage hips and legs. Keep the form tight.
3️⃣ V-Ups (20 reps) – Core control. Keep legs straight, and hands reach for the toes.
🔹 EMOM #2 – Upper Body, Legs & Core Burnout (Repeat for Time)
1️⃣ Push-Ups (15 reps) – Chest, shoulders, and triceps firing! Modify with knee push-ups if needed.
2️⃣ Dumbbell Lunges (20 reps total) – Step forward or reverse, alternating legs. Maintain control.
3️⃣ Bicycles (25 reps total) – Core burner! Keep the pace controlled and engage your obliques.
🔁 Repeat Each EMOM for the Full Time 🔥
How to Crush This WOD
🔥 Speed & Efficiency – Move fast but don’t lose form. The quicker you complete the reps, the more rest you get before the next minute starts.
🔥 Stay Explosive – Thrusters, swings, and burpees require powerful movement. Generate force from your legs and hips to maximize output.
🔥 Modify When Needed – Scale the reps or weight if necessary, but keep moving to maintain intensity.
🔥 Breathe & Recover Between Rounds – Use the seconds left in each minute wisely—control your breathing and prepare for the next round.
Test Your Limits with GRIT!
This Dual Power EMOM is exactly what the GRIT program is all about—strength, endurance, and the relentless drive to keep going. 💪 If you love pushing past limits, come train with us at the Academy of Self Defense in Santa Clara!
💥 Try it FREE for two weeks: https://academyselfdefense.com/free-two-week-trial/