Sweet Emotion: AMRAP WOD Breakdown
Get ready for an intense mix of strength, endurance, and teamwork with today’s Sweet Emotion AMRAP workout. This session brings together explosive MMA-inspired moves, strength-building exercises, and cardio intervals to keep your energy high and your body working hard. Whether you’re a seasoned athlete or just starting, this workout will test your focus, grit, and determination.
Sweet Emotion AMRAP Details:
Complete as many rounds as possible (AMRAP) in the given time, focusing on consistency, form, and teamwork.
- 10 Jab, Cross, Hook + Kick: Channel your inner fighter. Jab, cross, hook, then finish with a strong kick. Stay light on your feet and snap those punches!
- 10 Partner Push-Ups: Face your partner and drop into push-ups together. A little friendly competition never hurts.
- 8 Chin-Ups: Grip, pull, and engage your lats. Modify with an assisted band if needed.
- 8 Teep, Cross, Hook: Another MMA combo—teep to control distance, cross for power, and hook to finish strong.
- 12 Partner Sit-Ups: Lock your feet with your partner, complete your sit-ups, and give each other a high-five at the top.
- 12 Snatches: Explosive power move—drive the kettlebell overhead in one clean motion. Alternate arms evenly.
- 14 Lateral Ski Hops: Keep your knees bent and bound side to side. Quick, controlled hops for explosive power.
- 14 Lateral KB Swings: Swing the kettlebell side to side, engaging your hips and core for stability.
- 45 Sec Assault Bike / Partner Wall Sit: One partner powers through the bike sprint while the other holds a wall sit. Switch roles after 45 seconds.
Repeat as many rounds as possible in the given time. Stay focused, stay sharp, and keep moving.
Modifications for All Levels:
- Beginners: Use resistance bands for chin-ups, reduce kettlebell weight, and slow down the MMA combos to focus on technique.
- Intermediate: Stick with the prescribed reps and weights, but maintain steady pacing.
- Advanced: Go hard on the assault bike, add weight to your wall sit, and minimize rest between exercises.
Tips for Success:
- Warm-Up Thoroughly: Mobilize your shoulders, hips, and core before starting.
- Communicate with Your Partner: Keep a rhythm during partner exercises.
- Focus on Breathing: Control your breath during high-intensity moments like the assault bike or ski hops.
- Keep a Steady Pace: Don’t burn out too early—consistency wins AMRAPs.
- Cool Down: Stretch your shoulders, hamstrings, and hips after completing your workout.
Why You’ll Love Sweet Emotion:
This workout isn’t just about sweat—it’s about connection, precision, and pushing each other to succeed. Sweet Emotion combines functional strength, MMA techniques, and high-intensity cardio to deliver a full-body challenge that leaves you feeling accomplished and powerful.
At the Academy of Self Defense in Santa Clara, our GRIT program thrives on community, intensity, and results. This is more than just a workout—it’s an experience.
👉 Ready to experience the GRIT community? Sign up for a free trial class at today!