The Best 15 CrossFit EMOM Workouts To Boost Conditioning

If you haven’t been to a CrossFit gym yet, the term EMOM is probably unfamiliar to you.

EMOM stands for “Every minute on the minute” and, along with the AMRAPs, is a staple type of workout you will see in the programming of every CrossFit box.

Try the following 15 CrossFit EMOM Workouts to improve conditioning and see what the hype is all about.

How does the EMOM concept work?

The concept can be described as simple and pretty straightforward.

EMOMs have different durations, typically ranging anywhere from 4 to 40 minutes.

For each scheduled minute you perform the set number of exercises and reps until the workout is over.

For example – if you finish the set number of reps within the first 40 seconds, you will have the remaining 20 seconds to rest before you move on to the next exercise.

When doing EMOM workouts you should always try to have at least 15 to 20 seconds of rest before the start of the next minute.

Example of an EMOM workout for beginners:

Why implement EMOM Workouts?

EMOM workouts can be incredibly versatile and programmed in a way that every different aspect of your fitness is targeted.

No matter if you want to work on your strength, mental toughness, condition, or even explosiveness – you can find or build an EMOM workout that will target your goals.

And never be intimidated – another big benefit is that you can always scale according to your current fitness level.

Everybody has to start somewhere.

What do you need to do an EMOM workout?

• A Timer
• A little motivation
• Some equipment like dumbbells or kettlebells (click on the links for some exercises)
• No equipment at home? No problem – there are many bodyweight exercises you can build your workout with.

For me, personally, EMOMs 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.

Best 20 EMOM Workouts To Test Your Strength And Conditioning

Example: Video of an EMOM workout (turn your Adblocker off)

The Best 15 CrossFit EMOM Workouts To Improve Conditioning

Every minute for 30min alternating between:
1) Pull-Ups/ Dumbell Bend over Row
2) Air Squats
3) Side Plank (20sec each side)
4) Push-Ups
5) Dumbbell Snatch

3 Rounds: EMOM
(40 seconds work/ 20 seconds rest)
1) Dumbbell Front Squat
2) Max set of Jump Squat
3) Dumbbell Goblet Squat
4) Max set of Jumping Lunges
5) Dumbbell Split Squat – Right
6) Dumbbell Split Squat – Let
7) Kettlebell Hip Thrust
8) Banded Hamstring Curl

30min EMOM
Minute 1: Dumbbell Thrusters
Minute 2: Burpees
Minute 3: Jumping Jack
Minute 4: Dumbbell Cleans
Minute 5: DB Bent-over Row
Minute 6: Mountain climbers

For time:
400 x Kettlebell Overhead Lunges

At the start of every minute:
Do 3 x Hand Release Push-Ups

E3MOM – Every 3 mins for 15 mins:
12 x Dumbbell Deadlifts
9 x DB Power Cleans
6 x DB Push Press
Air Squat for the remainder of the time.

15min EMOM alternating:
3 x Wall Walks
12 x Dumbbell Snatches
15 x Jump Squat

EMOM
Every 1 min for 20 mins
1 x Dumbbell Bear Complex:
1 x DB Power Clean
1 x DB Front Squat
1 x DB Push Press
1 x DB Front Squat
1 x DB Push Press

EMOM 15min
Complete in 1min:
5 x Pull-Ups (or DB Bent over Row)
10 x Push-Ups
15 x Air Squats

EMOM 25min alternating:
20 x Dumbbell Deadlift
20 x Push-Up
20 x Air Squat
20 x Inverted Row
20 x V-Ups

15min EMOM alternating between:
10 x Dumbbell Single-Leg Step-Ups
20 x Dumbbell Push-Press
15 x Burpees

20min EMOM of:
8 x Single Kettlebell Thruster
8 x Burpees

24min EMOM
(40 sec on/ 20 sec off)
1) Dumbbell Front Squat
2) Max Jump Squats
3) Dumbbell Split Squat Right
4) Dumbbell Split Squat Left
5) Max Lunges
6) Dumbbell Bulgarian Split Squat Right
7) Dumbbell Bulgarian Split Squat Left
8) Wall Sit

Every min for 21min alternating:
15 x Pistols
20 x Sit-Ups
15 x Push-Ups

30 min EMOM
Complete each minute:
6 x Jumping Lunges
5 x Dumbbell Thruster
5 x Kettlebell Swing

30 min EMOM alternating:
1) 16 x Pistols
2) 16 x Elevated Push-Ups
3) 12 x Dumbbell Biceps Curls to Arnold Press
4) 40 sec Plank
5) 14 x DB or Body Rows
6) 14 x Dips

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 level.

Frequently Asked Questions

How about you?

• Have you done an EMOM workout before?
• Do you have a favorite?