Conquer the Clock with Our Intense EMOM Challenge

Welcome to a workout that’s designed to push you to your limits, one minute at a time. Our latest Every Minute On the Minute (EMOM) challenge encompasses three rounds of relentless, full-body exercises. This isn’t just a test of strength; it’s a battle against the clock, ensuring every second of your workout counts towards building a stronger, more resilient you.


EMOM workouts are known for their efficiency and intensity. By dedicating each minute to a specific exercise, you’re guaranteed a well-rounded workout that enhances endurance, strength, and cardiovascular health. This format also allows for scalable difficulty – the faster you complete the set, the more rest you earn within that minute.

The Challenge Unveiled

Our EMOM challenge consists of three grueling rounds, each packed with a diverse set of exercises designed to target every major muscle group. Here’s what awaits you:

  • Minute 1: Jumpstart your heart rate with 15 Dumbbell Thrusters, combining a squat with an overhead press.
  • Minute 2: Hit the deck for 15 Push-Ups, focusing on chest, shoulders, and triceps.
  • Minute 3: Stand up and stride into 20 Dumbbell Lunges, alternating legs.
  • Minute 4: Bend over for 15 Dumbbell Rows per arm, targeting your back and biceps.
  • Minute 5: Drop down for 10 Burpees, the ultimate full-body exercise.
  • Minute 6: Sit and twist through 20 Russian Twists, engaging your core.
  • Minute 7: Continue the core assault with 15 V-Ups, challenging your abdominal endurance.
  • Minute 8: Grab that dumbbell for 12 Goblet Squats, focusing on lower body strength.
  • Minute 9: Transition to 15 Up & Down Planks, stabilizing your core and shoulders.
  • Minute 10: Finish strong with 12 Dumbbell Shoulder Presses, pushing your upper body to the limit.

Pushing Beyond Your Limits

This EMOM challenge isn’t just about surviving; it’s about thriving under pressure. It’s designed for those who are ready to elevate their fitness journey, offering a structured yet flexible framework to measure progress and endurance. Whether you’re a seasoned athlete or just beginning, this workout provides the perfect balance of challenge and reward.

Join Us for the Ultimate EMOM Challenge

Are you ready to take on this EMOM challenge? Join us at the Academy of Self Defense and discover what it means to truly push your limits. With every minute and every rep, you’re not just building muscle—you’re building character, discipline, and the unbreakable will to achieve your fitness goals.