Take a look at the Sweat Storm EMOM
Are you ready to face the ultimate test of endurance and strength? Today’s WOD, Sweat Storm EMOM, is designed to push your limits and take your fitness to the next level. Whether you’re looking to build power, improve your cardiovascular endurance, or simply get a killer workout, this session has it all.
What’s in Store?
In this EMOM (Every Minute on the Minute) workout, you’ll tackle 3 intense rounds of a series of exercises that will keep your heart pounding and muscles burning. Each movement is crafted to work different muscle groups, ensuring a full-body workout that hits all the right spots.
Here’s the breakdown:
- Squat Jumps – 20 reps
Kickstart your legs with explosive power! Squat jumps will ignite your quads and glutes, helping you build strength and speed. - Burpee + Broad Jump – 8 reps
Take your burpee to the next level by adding a broad jump. This combo will challenge your agility and coordination while giving you a serious cardio boost. - Push-ups – 15 reps
Classic push-ups never go out of style. They target your chest, shoulders, and triceps, helping you develop upper body strength and endurance. - Goblet Squat – 15 reps
Holding a kettlebell or dumbbell, the goblet squat focuses on your legs and core, ensuring a deep, controlled movement that builds both stability and power. - Clean & Press – 10 reps
This compound movement is a powerhouse for building strength in your shoulders, back, and legs. Focus on form to get the most out of each rep. - Wall Sit – 1 minute
Engage your core and legs with this static hold. The wall sit is a true test of mental toughness and lower body endurance. - Sit-ups – 30 reps
Fire up your core with sit-ups. This classic ab exercise will help you build a strong, stable midsection. - Jumping Jacks – 1 minute
Finish the round with some cardio. Jumping jacks keep your heart rate up and give you a quick full-body movement to round out the set.
But Wait, There’s More!
After each round, lace up those shoes for a sprint session, followed by pull-ups. These between-round exercises will keep your heart pumping and add an extra challenge to this already intense WOD.
Modifications & Tips
Whether you’re a beginner or advanced, there are ways to adjust the workout to suit your level:
- Beginner: Reduce the number of reps, or swap push-ups for knee push-ups. You can also perform squat jumps without the jump for a lower impact option.
- Intermediate: Try to maintain the rep count but allow yourself a little more time between exercises if needed.
- Advanced: Push for speed and precision, aiming to complete each exercise with perfect form and intensity.
Maximize Your Results
- Warm-Up: Spend 5-10 minutes warming up with dynamic stretches and light cardio to prepare your body.
- Form Focus: Keep your movements controlled, especially during the clean & press and goblet squats, to avoid injury.
- Hydration: Stay hydrated throughout the workout—this one will make you sweat!
- Cool Down: Don’t skip the cool down. Stretch out all the major muscle groups and take a few deep breaths to bring your heart rate down gradually.
Sweat Storm EMOM is not just about challenging yourself; it’s about being part of a supportive fitness community. Share your workout journey on social media, tag us, and see how others are smashing their goals too! If you’re local to Santa Clara, come try it in person at the Academy of Self Defense. Your first class is on us!
Ready to test your limits? Sign up for a free trial class today and experience the power of group fitness at the Academy of Self Defense in Santa Clara. Join our GRIT program and see how our WODs can change your fitness game.
