Push Your Limits with Today’s WOD: EMOM Push-Up Challenge!
Ready for a workout that will fire up your muscles and keep you engaged from start to finish? Today’s EMOM (Every Minute on the Minute) Push-Up Challenge is a perfect blend of strength, endurance, and high-intensity training. Whether you’re new to fitness or a seasoned athlete, this WOD offers the flexibility to push yourself as hard as you want, with built-in exercise modifications for all levels. You’ll be challenged both mentally and physically as you conquer this sequence of powerful movements. Get ready to build upper-body strength, boost your cardiovascular fitness, and feel the burn from head to toe.
What’s an EMOM Workout?
An EMOM workout means that at the start of every minute, you perform a set number of reps for each exercise. Whatever time is left in the minute is your rest period. This format keeps your body guessing and your mind sharp! You’ll feel the intensity while being able to pace yourself throughout the WOD.
EMOM Push-Up Challenge Breakdown:
You’ll rotate between classic push-ups and other full-body movements designed to target your muscles from different angles. Here’s what to expect:
- KB Thrusters (10 reps)
Grab a kettlebell (or dumbbells) and press it overhead as you squat down. This movement will work your legs, shoulders, and core in one powerful move. - Push-ups (15 reps)
The classic! Keep your core tight and elbows at a 45-degree angle. Modify with knee push-ups if needed. - Kettlebell Swings (12 reps)
This is a powerhouse move for your glutes and core. Use a kettlebell or any weight available. Drive through your hips to swing the weight to shoulder height. - Wide Push-ups (15 reps)
Slightly widen your hand placement to shift more of the load to your chest muscles. Go for full depth if you can! - Rows (12 reps)
Use a kettlebell, dumbbells, or even resistance bands. Bend over at the waist and pull the weight toward your chest, keeping your back flat. - Narrow Push-ups (15 reps)
Narrow your hand placement to focus on your triceps. These are tougher, so feel free to drop to your knees if needed. - Shoulder Press (12 reps)
With your dumbbells or kettlebell, press the weight overhead, keeping your core braced and spine tall. - Diamond Push-ups (15 reps)
Bring your hands together to form a diamond shape under your chest. These target your triceps in a big way! - Sumo Squats (12 reps)
With a wide stance and toes turned slightly out, squat down to target your inner thighs and glutes. Add weight for extra resistance. - Leg Lifts (1 minute)
Lie on your back and lift your legs straight up, engaging your core. For added challenge, hold a weight between your feet or slow the tempo.
Modifications for Every Fitness Level:
- Beginners: Scale back the push-up reps or drop to your knees for any variation. Use lighter weights for the thrusters and shoulder presses. You can also reduce the leg lift time to 30 seconds if needed.
- Advanced: Amp it up by increasing your kettlebell or dumbbell weight. You can also shorten your rest time by going straight into the next movement after completing your reps!
Maximize Your Results:
- Focus on Form: Quality over quantity! Make sure your push-ups have full range of motion, and your kettlebell swings come from a powerful hip thrust.
- Stay Consistent with Breathing: Inhale as you lower yourself into movements and exhale as you push up or press weights overhead.
- Warming Up and Cooling Down: Warm up your shoulders, wrists, and hips with dynamic stretches before starting. Afterward, take 5-10 minutes to stretch your arms, chest, and legs to help with recovery.
Our GRIT program at the Academy of Self Defense in Santa Clara is all about pushing your limits while being supported by a strong, motivational community. Don’t miss out on the chance to try a free class and see for yourself why group fitness classes are the ultimate way to stay on track and stay motivated.
Ready to challenge yourself? Sign up for your free trial and share your workout progress on social media! Tag us to get featured and be part of our fitness family. Let’s crush it together!
