Knocked for Six

Hit Your Fitness Goals Out of the Park with the “Knocked for Six” EMOM WOD

Step up to the fitness crease and get ready to be “Knocked for Six” with this explosive Every Minute on the Minute (EMOM) workout at the Academy of Self Defense in Santa Clara. Designed for those looking to elevate their game, this workout is a high-intensity, full-body session that challenges you to complete a set of exercises at the start of every minute for a series of minutes. It’s perfect for anyone from fitness novices to seasoned athletes who are eager to improve their strength, endurance, and agility.

The Game Plan

The “Knocked for Six” WOD is your ticket to a comprehensive, dynamic fitness routine. Here’s the lineup that will have you swinging for the fitness fences:

  • First Over (Round):
    • 6 Swings: Grab a kettlebell or dumbbell to blast your lower back, glutes, and hamstrings.
    • 6 Reverse Lunges (each leg): Challenge your balance and strengthen your legs with precision.
    • 6 Shoulder Presses (each arm): Build upper body strength with a focus on shoulders.
  • Second Over:
    • 6 Prisoner Squats: Elevate your heart rate while targeting quads, glutes, and core.
    • 6 Curls: Tone those biceps with controlled, powerful curls.
    • 6 Tricep Presses: Isolate and strengthen your triceps for balanced arm development.
  • Third Over:
    • 6 Push-Ups: Strengthen your chest, shoulders, and triceps with this classic move.
    • 6 Jump Squats: Add a burst of cardio and power to your leg workout.
    • 6 Burpees: Finish strong with this high-intensity, full-body powerhouse.

Tailoring the Challenge

“Knocked for Six” is adaptable to all fitness levels. Adjust the weights, swap out equipment with household items, or modify the intensity to suit your needs. The goal is to complete each set within a minute, preparing for the next at the top of the following minute.

Tips for a Winning Innings

  • Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
  • Stay Hydrated: Keep water close by and take sips between overs (rounds).
  • Form First: Prioritize proper form over speed to maximize effectiveness and minimize injury.

Join the Squad

Embrace the challenge and share your “Knocked for Six” WOD experience on social media. Tag the Academy of Self Defense to connect with fellow fitness enthusiasts, celebrate your progress, and build a community of strength, support, and motivation.

Ready to Play?

Are you ready to hit your fitness goals out of the park with the “Knocked for Six” WOD? Join us at the Academy of Self Defense in Santa Clara for group fitness classes that inspire, challenge, and transform. Sign up for a free trial class today and discover the power of our GRIT program, designed to cater to all fitness levels. Let’s knock those fitness goals for six, together.