Buckle up—EMOM Destruction is coming in hot! This one’s not just a WOD… it’s a test of consistency, control, and cardio. Built around an alternating EMOM format (Every Minute On the Minute), this workout forces you to move with purpose and recover like a pro. At the Academy of Self Defense in Santa Clara, we love training like this because it builds real-world fitness: strength, endurance, and mental toughness—all in one.
This group fitness class-style WOD keeps you engaged with variety and pace. The structure is smart: four stations, five rounds, rotating every minute on the minute. You’ll push your limits, then finish with a brutal bonus round that’ll leave your grip on fire and your lungs lit.
Here’s the Breakdown:
EMOM Destruction – 5 Rounds (20 minutes total)
Alternate these 4 stations, one per minute:
Min 1: 10 KB Thrusters
Min 2: 15 Push-Ups + 15 Mountain Climbers (each side)
Min 3: 8 KB Deadlifts + 8 KB Rows (each arm)
Min 4: 10 Sit-Ups + hold a Plank for the remainder of the minute
You’ll cycle through each station 5 times, and every minute counts. If you finish early, the rest of that minute is your recovery—so move fast, but don’t sacrifice form!
Bonus Finisher:
KB Swing Ladder
Start with 6 kettlebell swings, then every 30 seconds add 2 more. Keep going until:
- You fail to finish in 30 seconds
- OR you reach 10 rounds (which is 24 swings in the final round)
This finisher is pure grip and grit—a perfect way to end the WOD on a high.
Equipment & Home Workout Mods:
- No kettlebell? Use dumbbells or a loaded backpack.
- Thrusters: Can be done with a single dumbbell or bodyweight (squat + press jump).
- KB Rows & Deadlifts: Sub with bent-over backpack rows or resistance bands.
- Mountain Climbers: Go for time (30 sec) if counting reps gets messy.
- Plank: Hold strong and aim for consistency each round.
Modifications:
Beginner:
- Reduce reps to 60–70% (ex: 6–8 thrusters, 10 push-ups)
- Take longer plank breaks or elevate push-ups
Advanced:
- Use a heavier KB
- Add a 10-second push-up hold after the mountain climbers
- Go unbroken in the finisher ladder
Pro Tips for Crushing This WOD:
- Pace your output. The goal is consistency across all 5 rounds.
- Focus on clean reps. Especially KB thrusters and rows—core engaged, back straight.
- Breathe with control. Short rest windows mean recovery has to be efficient.
- Stay sharp mentally. EMOMs build resilience. The clock is both your coach and your opponent.
EMOM Destruction is the kind of WOD that defines the GRIT fitness program—high effort, serious reward, and always scalable for any level. Whether you’re sweating with us in Santa Clara or hitting it from your garage, this workout delivers.
Ready to try this for yourself?
Start your FREE two-week trial now:
👉 https://academyselfdefense.com/free-two-week-trial/
Want more workouts like this? Check out our GRIT program:
👉 https://academyselfdefense.com/programs/asd-grit/