It’s the season for gains, not just gifts! Today’s GRIT WOD at the Academy of Self Defense will have you jingling all the way to a stronger, fitter you. Ho Ho, Oh No! is a fun and festive 20-minute EMOM workout that brings the holiday cheer—and the burn—with strength-building and fat-torching exercises.
This EMOM (Every Minute on the Minute) WOD challenges you to complete the set of exercises each minute, leaving you just enough time to catch your breath before going again. Ready to unwrap this workout?
Ho Ho, Oh No! EMOM Breakdown
For 20 minutes, you’ll tackle a descending pyramid of movements designed to build full-body strength and endurance. Each minute, complete the following:
- 4 Deadlifts:
Engage your glutes and hamstrings with a solid hinge movement. Use a barbell, kettlebells, or even household objects for resistance. - 3 Power Cleans:
Build explosive power by transitioning from the ground to a front-rack position. Focus on speed and form with a barbell or dumbbells. - 2 Squats:
Deep and controlled! Whether weighted or bodyweight, ensure you hit full depth for maximum quad and glute activation. - 1 Burpee:
Because what’s a holiday workout without a little spice? Drop, push up, and jump to finish strong.
Scaling and Modifications
This workout can be tailored for all fitness levels. If you’re just starting out:
- Lighten the load on the deadlifts and power cleans.
- Perform bodyweight squats or hold onto a chair for support.
- Swap the burpee for a no-jump or step-back version.
Advanced athletes, crank it up by:
- Increasing the weight.
- Adding a second burpee to each round.
- Speeding up your reps for extra intensity.
Tips for Crushing the EMOM
- Set Up Your Station: Arrange your equipment so transitions between movements are smooth.
- Focus on Form: The deadlifts and cleans require precision to avoid injury. Keep your back straight and core engaged.
- Pace Yourself: EMOMs reward consistent effort. Don’t blow all your energy in the first 5 minutes.
- Recover Between Rounds: Use any leftover seconds in each minute to breathe and reset.
Why You’ll Love This Workout
Ho Ho, Oh No! is a total-body workout that challenges your strength, explosiveness, and stamina. With descending reps, it feels manageable but still delivers an intense burn. Plus, it’s quick, efficient, and full of variety, making it perfect for squeezing in a high-energy session during the busy holiday season.
Join the Fun Today!
Ready to turn your fitness goals into reality? Join the GRIT fitness program at the Academy of Self Defense in Santa Clara. Our group fitness classes are packed with energy, expert coaching, and an unbeatable community spirit. Sign up for a free trial and give this WOD a try!