Tabata A-Lotta #4 – The Ultimate EMOM Challenge!
You’re in for a serious sweat session with today’s Tabata A-Lotta #4! This high-intensity EMOM (Every Minute on the Minute) workout is built to boost strength, endurance, and mental toughness—all in a fast-paced, heart-pounding format.
Think you’ve got what it takes? Let’s break it down.
How It Works:
This workout is split into two grueling rounds, each lasting 20 minutes. You’ll perform a set of two exercises every 45 seconds—meaning you’re moving fast, resting briefly, and keeping your energy output high.
🔥 Round 1: Power & Conditioning
Every 45 Seconds for 20 Rounds:
🏋️♂️ 5 Burpees – Explosive, full-body conditioning.
🏋️♂️ 5 Clean, Squat & Press – A total-body strength move that builds power, coordination, and endurance.
💪 Round 2: Strength & Control
Every 45 Seconds for 20 Rounds:
💪 5 Curls (Both Hands) – Build arm strength and definition.
💪 5 Deadlifts – Develop posterior chain power with proper lifting form.
Why This WOD Works
✅ Builds Explosive Power – The burpees and clean, squat & press combo torches calories while building strength.
✅ Maximizes Strength Gains – Curls and deadlifts create a strong foundation for overall muscle development.
✅ Endurance Challenge – With 40 rounds total, you’ll build serious work capacity.
✅ Pushes Mental Grit – This workout demands consistency and resilience—just like a true GRIT warrior!
Pro Tips for Success
🔥 Pace Yourself – This is a marathon, not a sprint! Find a steady rhythm so you don’t gas out early.
🔥 Focus on Form – Keep your core tight and move with control, especially on those deadlifts.
🔥 Modify as Needed – Scale down reps or weight if needed—just keep moving!
🔥 Stay Hydrated – Short bursts of intensity require proper hydration, so drink up!
Ready to Take on the Challenge?
This is the kind of combat fitness workout that separates the strong from the strongest. If you’re ready to push your limits, the GRIT program at Academy of Self Defense is where you belong.