EMOM Bombs

Unleashing the Power: EMOM Bombs Workout

Welcome to the EMOM Bombs Workout, a high-intensity session that combines conditioning with explosive training to ignite your fitness journey. This Every Minute on the Minute (EMOM) workout is designed to elevate your strength, power, and endurance through a series of challenging exercises. Prepare to push your limits with kettlebell maneuvers, plyometric moves, and agility drills that will leave you feeling powerful and energized.

The EMOM Bombs Breakdown

This workout is a perfect blend of strength and conditioning exercises that targets your entire body, focusing on explosive power and muscular endurance. Each exercise is carefully chosen to challenge you and ensure a comprehensive workout. Here’s what to expect:

  • 5 Heavy Kettlebell Thrusters: Start strong with this full-body exercise that combines a squat with a press, engaging your legs, core, and shoulders.
  • 5 Plyometric Push-ups: Add an explosive element to the classic push-up, improving upper body strength and power.
  • 10 Overhead Squats (5/arm): Challenge your balance and coordination with this dynamic kettlebell move that works your lower body and core.
  • 10 Snatches (5/arm): Increase power and explosiveness with this high-pull kettlebell exercise, targeting your back, shoulders, and hips.
  • 15 Clusters: A combination exercise that fuses a clean, squat, and press to work multiple muscle groups simultaneously.
  • 15 Two-Punch Sprawls: Boost your agility and cardiovascular endurance with this drill that mimics a fighter’s movement.
  • 10 Rainbow Slams (5/side): Engage your core, shoulders, and back with this dynamic slamming move that also enhances rotational strength.
  • 10 Stir the Pot (10/each way): Focus on your abdominal muscles and stability with this challenging core exercise.
  • 5 Box Jumps: Improve lower body power and explosiveness with this classic plyometric exercise.
  • 5 Kicks: Finish strong by working on your flexibility, balance, and power with precise kick movements.

Why Embrace the EMOM Bombs Workout?

The EMOM Bombs Workout is not just about pushing through a series of exercises; it’s about testing your limits and discovering your true potential. Here’s why this workout is a game-changer:

  • Total Body Engagement: This workout hits every major muscle group, ensuring a balanced and effective training session.
  • Explosive Power Development: The inclusion of plyometric and high-intensity exercises enhances your explosive strength, crucial for athletic performance.
  • Cardiovascular Conditioning: The fast-paced nature of EMOM workouts boosts your heart rate, improving cardiovascular health and endurance.
  • Mental Toughness: Pushing through this challenging set of exercises builds resilience and mental fortitude, translating to better performance in and out of the gym.

Preparing for the Challenge

Before diving into the EMOM Bombs Workout, ensure you’re familiar with each exercise to maintain proper form and reduce the risk of injury. Start with a weight that challenges you yet allows you to complete each set with precision. Remember, the goal is to perform each exercise at the start of every minute, using the remaining time within that minute to rest before the next exercise begins.


The EMOM Bombs Workout is your ticket to a stronger, more explosive, and resilient version of yourself. Embrace each minute, each rep, and each challenge with determination and grit. This workout is a testament to what you can achieve with focus and perseverance. Ready, set, explode into your next level of fitness!