Training and Workouts

20 EMOM workouts to test your strength and conditioning


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-unders ( or 60 single-unders)

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?



  1. Bree
    December 12, 2017 at 2:55 pm

    As someone who is interested in adding a workout component to her lifestyle blog, this is VERY helpful.

    It is nice to see it done successfully. Great job!


  2. Africa Live
    December 18, 2017 at 3:22 pm

    Very well written and knowledgeable. keep doing the work.

  3. Veronica Steigerwald
    December 24, 2017 at 4:56 pm

    I love this! I get so bored with my monotonous treadmill workouts. I will definitely need to try this

  4. Lenard
    January 11, 2018 at 4:59 pm

    As I website possessor I believe the content matter here is rattling magnificent , appreciate it for your hard work. You should keep it up forever! Good Luck.

  5. Anna
    November 22, 2019 at 3:56 pm

    I like your EMOMS workout plans. Great post!

    • Lily
      November 22, 2019 at 6:02 pm

      Thank you, Anna! Glad you like it!

  6. Kyle
    May 20, 2020 at 2:43 am

    I really admire people like you who can do EMOM workouts. My cardio endurance is embarrassing! Lol Great post 😃

    • Lily
      May 20, 2020 at 10:38 am

      Thank you Kyle! You can ease into those type of workouts and improve your endurance! We all started somewhere! 🙂

Reply your comment

Your email address will not be published. Required fields are marked*