Triple EMOM Power Circuit

Conquer Your Fitness with the Triple EMOM Power Circuit

Ready to ramp up your fitness routine? Today’s WOD at the Academy of Self Defense, Santa Clara, is the Triple EMOM Power Circuit. This intense workout is designed to build strength, enhance endurance, and keep your heart rate up with a variety of exercises packed into three EMOM (Every Minute on the Minute) circuits. Suitable for all fitness levels, this workout will push you to new heights!

What to Expect in Today’s WOD

Triple EMOM Power Circuit targets different muscle groups with a mix of compound and isolation exercises. Here’s a breakdown of the circuit:


  • Thrusters – 4 reps
    • A full-body exercise combining a squat and press.
  • Burpees – 4 reps
    • A high-intensity move that boosts cardio and full-body strength.
    • Duration: 10 rounds


  • Goblet Squat – 15 reps
    • Targets the lower body, particularly the quads and glutes.
  • Romanian Deadlifts (RDLs) – 15 reps
    • Focuses on the hamstrings and lower back.
    • Duration: 5 rounds each exercise (10 minutes total)


  • Biceps Curls – 15 reps
    • Isolates the biceps for upper arm strength.
  • Arnold Press – 15 reps
    • Targets the shoulders, improving upper body strength and stability.
    • Duration: 5 rounds each exercise (10 minutes total)

Exercise Modifications and Equipment Alternatives

Don’t have specific equipment? Here are some modifications:

  • Thrusters: Use water bottles or a heavy backpack if you don’t have dumbbells.
  • Goblet Squat: Hold any weighted object, like a jug of water or a filled backpack.
  • RDLs: Substitute with good mornings using a resistance band or any weighted item.
  • Biceps Curls: Use resistance bands or water bottles.
  • Arnold Press: Use household items like cans or bottles.

Tips for Maximizing Your Workout

  1. Warm-Up: Begin with 5-10 minutes of light cardio and dynamic stretching to get your muscles ready.
  2. Focus on Form: Proper technique is crucial. Keep your back straight during squats and RDLs, and engage your core throughout.
  3. Pace Yourself: It’s better to complete fewer reps with good form than to rush and risk injury.
  4. Hydrate and Rest: Keep water nearby and take short breaks as needed to maintain energy and focus.

Join the Community

Share your progress and experience with the Triple EMOM Power Circuit on social media. Tag the Academy of Self Defense and connect with fellow fitness enthusiasts who are also pushing their limits.

Call to Action

Ready to experience the power of the GRIT program? Sign up for a free trial class today and join our online community for more invigorating workouts.