In case you are unfamiliar with the term – EMOM stands for “Every minute on the minute” and, along with the AMRAP’s, is a staple type of workout you will see in the programming of every CrossFit box.
The EMOM concept
The concept is pretty simple and straightforward – EMOM’s can have different durations, usually ranging anywhere from 5 to 30 minutes.
For every scheduled minute of it, you perform the same given set of exercises until the workout is over.
If, for example, you finish with the execution of the movements by the 30th second, you then have the remaining 30 seconds to rest.
At the beginning of the new minute, you repeat the same exercises, and so on, until the workout is over.
You should always strive to have at least 15 to 10 seconds rest until the start of the following minute.
Why do EMOMs?
EMOM’s are incredibly versatile and can be designed to focus on every different aspect of your fitness.
Doesn’t matter if you want to improve your strength, conditioning, mental toughness, or coordination, there is, for sure, an EMOM out there to target your desires.
And don’t be intimidated, in case you are just a beginner!
Another benefit of the EMOM workouts is that, like the AMRAP workouts, they can be scaled to the fitness level of everyone.
All you need is a running timer, a little motivation, and possibly some equipment (although there are tons of bodyweight EMOM’s that you can do just about everywhere).
For me, personally, EMOM’s are a good way to improve my sense of pacing during a workout.
I am often guilty of going way too fast at the beginning of a workout, and then crashing down by the end of it.
To perform an EMOM, you must be constantly aware of your timing.
It forces you to put time and your energy resources in the same equation, and for me that makes you a better athlete.
So, without further ado, I present to you the list of my *currently*
Favorite EMOM workouts:
20 min EMOM:
Even min: 12/15 cal row
Odd min: 15 Kettlebell swings 12kg/16kg
20 min EMOM:
Even min: 12/15 cal row
Odd min: 15 burpees
20 min EMOM:
8 Wallballs
8 Burpees
12 min EMOM:
7 Kettlebell swings
5 Burpees
30 min EMOM:
5 Box jumps
5 Thrusters (55lbs/20kg)
5 Kettlebell swings
10 min EMOM:
Odd min: 15 GHD sit-ups ( or scale to normal weighted sit-ups)
Even min: 30 to 50 Double-under ( or 60 single-under)
16 min EMOM:
Min 1: 10 Front Squats at 95lbs/45kg
Min 2: 15 Toes to Bar
Min 3: 20 Wallballs 14lbs/6kg
Min 4: Rest
10 min EMOM:
2 Back Squats @ 70% of your 1RM
15 min EMOM:
0 -5min 3 Backsquats at 85% of your 1RM (1 repetition max)
6-10min 5 Bachsquats at 75%
11-15min 10 backsquats at 60%
20 min EMOM:
10 Burpees
Every 2 min for 10min:
Odd min: 300m row
Even min: 1 min rest
Every min on the min:
Do 5 Burpees and the rest of the minute do thruster until you accumulate 100 Thrusters. Choose a weight that can challenge you, but it’s still doable.
10 min EMOM:
5 handstand push-ups
10 min EMOM:
Odd min: 20 Wallballs
Even min: 10 Power Snatch
Every min for 21 min alternating:
1 min: 10 double dumbbell ground to overhead
2 min: 14 cal row
3 min: 1 min rest
12 min Every min on the min alternating
1. min: 9 Front squats 30kg
2. min: 9 Push Press 30kg
3. min: 9 Thrusters 30kg
10 min EMOM:
Odd min: 15 medicine ball cleans
Even min: 10 push press
10min EMOM:
Odd: 15 Dumbbell Snatches
Even: 15 Burpees
Every min for 10 min:
5-7 Dips
10 Pistols
15 min EMOM:
1. min: 20 lunges
2. min: 20 sit-ups
3. min: 10 Handstand push-ups
Remember that you don’t necessarily need to do the workout exactly as prescribed.
Use them as a guideline and scale and adjust everything to your own level.
If you have absolutely no equipment in hand, take a look at my list of 20 bodyweight workouts that you can do from home!
There I also share some scaling options for pull-ups, pistols, and handstand push-ups, just in case you are still having a struggle with them.
I hope you found some inspiration here, but if you need a bit of a motivation boosting, check out my
5 simple ways to stay motivated for training!
What about you?
– Have you done an EMOM workout before?
– Do you have a favorite?
