EMOM WOD: The Ultimate Full-Body Challenge

Get ready for a high-intensity, sweat-dripping session with our EMOM (Every Minute on the Minute) Workout of the Day. This workout is designed to keep your heart rate up and muscles engaged, making every minute count. Whether you’re a fitness newbie or a seasoned athlete, this WOD will push you to new heights.

What’s an EMOM WOD?

An EMOM workout challenges you to complete a set number of reps within a minute. Whatever time remains in that minute is your rest period. This format keeps your intensity high and builds endurance, strength, and cardiovascular fitness. The GRIT program at the Academy of Self Defense in Santa Clara offers these dynamic workouts to keep you motivated and progressing.

Today’s WOD: EMOM (Every Minute on the Minute)

You’ll complete three rounds of the following exercises, making this a 30-minute full-body workout. Here’s what you’re in for:

  1. Minute 1: 15 Dumbbell Thrusters
    Combine a squat with a shoulder press for a powerful full-body move. Hold dumbbells at your shoulders, squat down, then press overhead as you stand.
  2. Minute 2: 15 Push-Ups
    Strengthen your chest, shoulders, and triceps. Modify by dropping to your knees if necessary.
  3. Minute 3: 20 Dumbbell Lunges
    Alternate legs as you step forward, holding dumbbells by your sides. This targets your legs and glutes.
  4. Minute 4: 15 Dumbbell Rows
    Bend at the hips, keeping your back straight, and pull the dumbbells to your waist. This works your back and biceps.
  5. Minute 5: 10 Burpees
    Perform a jump, squat thrust, and push-up in one fluid motion. This full-body cardio exercise will get your heart pumping.
  6. Minute 6: 20 Russian Twists
    Sit on the floor, lean back slightly, and twist your torso from side to side, using a weight for added resistance.
  7. Minute 7: 15 V-Ups
    Lie on your back and simultaneously lift your legs and upper body, reaching for your toes. This intense core exercise strengthens your abs.
  8. Minute 8: 12 Goblet Squats
    Hold a dumbbell close to your chest and squat down, keeping your back straight. This targets your legs and core.
  9. Minute 9: 15 Up & Down Plank
    From a plank position, move to your forearms and back to your hands, maintaining a strong core throughout.
  10. Minute 10: 12 Dumbbell Shoulder Presses
    Press dumbbells overhead from shoulder height, engaging your shoulders and triceps.

Modifications and Equipment Alternatives

  • Dumbbell Thrusters: Use any weighted objects like water bottles if dumbbells aren’t available.
  • Push-Ups: Perform on your knees or against a wall for an easier modification.
  • Dumbbell Lunges: Use household items for added weight or perform bodyweight lunges.
  • Dumbbell Rows: Substitute with resistance bands or any suitable weighted objects.
  • Burpees: Step back instead of jumping if needed.
  • Russian Twists: Perform without weight to simplify.
  • V-Ups: Modify by doing crunches if full V-Ups are too challenging.
  • Goblet Squats: Use a kettlebell or any household item for weight.
  • Up & Down Plank: Perform on knees to reduce intensity.
  • Dumbbell Shoulder Presses: Use resistance bands or household items if dumbbells are unavailable.

Tips for Maximizing Your Workout

  1. Warm Up: Start with 5-10 minutes of light cardio and dynamic stretching to get your body ready.
  2. Proper Form: Focus on executing each movement correctly to avoid injuries.
  3. Pace Yourself: This workout is about consistency. Don’t burn out in the first round.
  4. Hydrate: Keep water nearby and take sips throughout the workout.
  5. Cool Down: Finish with a cool-down session, including static stretches to aid recovery.

Join the Community

Share your progress and experiences with our EMOM WOD on social media, and tag us to connect with our supportive fitness community. Let’s motivate each other to keep pushing forward!

Ready to take on the EMOM WOD challenge? Sign up for a free trial class at the Academy of Self Defense in Santa Clara or join our community for more exhilarating workouts.