EMOM’s Day – Academy of Self Defense


Celebrate Strength with the “E-MOM’s Day” Workout

Welcome to the “E-MOM’s Day” workout, a dynamic Every Minute On the Minute (EMOM) session designed to boost your strength, stamina, and agility. Offered at the Academy of Self Defense in Santa Clara, this workout is a fantastic part of our GRIT fitness program, renowned for pushing participants through paced, high-intensity workouts that challenge the body and mind continuously. “E-MOM’s Day” is ideal for those who are looking to improve their overall fitness through a structured yet fast-paced training regimen.

The EMOM format is highly effective for maintaining high energy levels and maximizing workout efficiency. This method ensures that every minute is utilized to its fullest, with a new exercise starting at the top of each minute, encouraging you to complete a set number of reps within that minute and using the remaining time to rest before the next round begins. Ready to tackle the “E-MOM’s Day” and push your physical limits? Let’s dive into the workout details.

The “E-MOM’s Day” Workout Breakdown

This workout consists of a series of exercises performed in the EMOM style. Each exercise targets different muscle groups, ensuring a comprehensive full-body workout that enhances muscular endurance and cardiovascular fitness:

  • Kettlebell Swings: Start each minute with kettlebell swings to engage your core, hips, glutes, and shoulders, improving your explosive power and endurance.
  • Push-Ups: Next, hit the deck for push-ups to strengthen the chest, shoulders, and triceps, enhancing upper body strength and stability.
  • Cleans: Move on to cleans, which are excellent for developing power and coordination while targeting multiple muscle groups including the legs, core, and shoulders.
  • Burpees: Continue with burpees, a high-intensity full-body exercise that boosts cardiovascular fitness and muscle endurance.
  • Sprawls: Finish each round with sprawls, similar to burpees but focused more on agility and quick ground movement, making it a favorite in combat sports for its functional fitness benefits.

Tips to Excel in the “E-MOM’s Day” Workout

  • Hydrate Properly: Keep yourself hydrated throughout the workout, as EMOM sessions can be intensely taxing and dehydrating.
  • Manage Your Pace: While the goal is to maximize the number of reps in each minute, it’s crucial to manage your pace to ensure consistency and endurance throughout the entire workout.
  • Focus on Form: Rapid transitions between exercises can lead to a breakdown in form; prioritize technique over speed to get the most from each exercise and prevent injuries.
  • Rest Efficiently: Utilize the remaining seconds of each minute to catch your breath and prepare for the next exercise, ensuring you can maintain intensity from start to finish.

If the “E-MOM’s Day” workout piques your interest, the Academy of Self Defense in Santa Clara is eager to welcome you. Our group fitness classes are designed to cater to various fitness levels, offering a supportive and motivating environment to help you achieve your fitness goals. Sign up for a free trial class and explore our GRIT program and other fitness options at the Academy of Self Defense.

The “E-MOM’s Day” workout isn’t just a test of physical endurance; it’s a celebration of what your body can achieve with dedication and effort. Are you ready to take on this challenge and celebrate your strength?


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