What EMOM Workouts Are And Why You Should Give Them A Try

What is it?

EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

What are the benefits?

- Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. Let’s say the workout calls for an 8 minute EMOM of 10 wall balls. If it takes you 35 seconds the first minute and 50 seconds the second minute, you can clearly see that you’ve fallen off pace.

- Progression: EMOMs are a great tool for measuring progressions from week to week. Back to the wall ball EMOM example. Week 1 you may want to complete 10 wall balls every minute on the minute for 8 minutes while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2 you could increase the number of wall balls you do every minute or the total length of the workout.

- Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.

- Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? After analyzing each set, EMOMs allow you to redo the work at the start of the new minute.

Try these:

(If they’re too easy for you, increase the reps. With EMOMs, it really is that simple)

EMOM #1

5 muscle-ups every minute
for 8 minutes

EMOM #2

12 minute EMOM alternating rounds
1. 15 pull-ups
2. 20 push press 75/45
3. 10 burpees

EMOM #3

1 squat clean at 85% of 1-rep max
every minute for 10 minutes

EMOM #4

12/10 calorie sprint row every minute
for 12 minutes.