If you’re looking for a workout that will challenge your body and push you to your limits, look no further than the EMOM-ma said knock you out WOD. This high-intensity workout is designed to improve your strength, endurance, and overall fitness. Whether you’re an experienced athlete or just starting out, this WOD is sure to deliver results.
Round 1: Kneeling Swing / Prisoner Squats / Kneeling Swing
The first round of the EMOM-ma said knock you out WOD is all about building strength in your legs and glutes. The 7 kneeling swings will warm up your hips and get your heart rate up, while the prisoner squats will target your quads and glutes. The final set of 7 kneeling swings will bring the intensity level up a notch and help you build power in your hips.
Round 2: Lunge / Twist / Press (both sides)
Round 2 is all about functional movement and total-body strength. The 5 lunges will challenge your balance and stability, while the twist will work your obliques and core. The press (performed on both sides) will work your arms, shoulders, and upper back. This round is sure to get your heart rate up and test your limits.
Round 3: DL / Upright Row / Sumo Squat
Round 3 is all about power and strength. The 10 deadlifts will target your glutes, hamstrings, and lower back, while the upright row will work your shoulders and upper back. The final set of sumo squats will test your legs and hips, and help you build explosiveness in your movements.
Round 4: Push Up / 6-ct MTN Climber / Thruster / Jump Squat
Round 4 is all about functional movement and cardiovascular endurance. The 6 push-ups will work your chest, triceps, and shoulders, while the 6 count mountain climber will challenge your core and get your heart rate up. The thruster and jump squat combination will build power and explosiveness in your legs and hips.
Round 5: Sprawl / Sit-out / Bridges / Tech Stand Up
The EMOM-ma said knock you out WOD is a challenging and intense workout that is sure to test your limits and help you reach your fitness goals. Whether you’re an experienced athlete or just starting out, this WOD is a great way to build strength, endurance, and overall fitness. So what are you waiting for? Grab your workout gear and get ready to sweat!