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
Related to the The Best 15 CrossFit EMOM Workouts:
Simple and spicy 15 min AMRAP Workout
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
Related to the The Best 15 CrossFit EMOM Workouts:
Top 10 toughest bodyweight CrossFit Workouts
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
Related to the The Best 15 CrossFit EMOM Workouts:
20 EMOM workouts to test your strength and conditioning
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
Related to the The Best 15 CrossFit EMOM Workouts:
20 Bodyweight Crossfit workouts to do anywhere
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 own level.
Related to theThe Best 15 CrossFit EMOM Workouts:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
Frequently Asked Questions
-
Are EMOMs good for conditioning?
EMOMs are a great way to improve your conditioning. The setup is simple – pick a timeframe, a few exercises, and start working for 40 seconds each minute and rest for 20 seconds. This will build you a great conditioning base.
-
Is EMOM good for strength?
EMOM can be used for building your strength but is not the ideal way to increase your strength numbers. Unless you change your approach to going for a set every 3 or 4 minutes but this is an adapted EMOM approach.
-
Is EMOM cardio or strength?
EMOMs can be used for cardio and strength but ideally, it’s a mix of both which means that you are primarily focusing and improving your muscle endurance.
-
Can EMOM workouts be done for time or reps?
During EMOM workouts you can either complete a certain set of reps each minute or go for a work time of 40 seconds and a rest time of 20 seconds. (just as an example)
What about you?
- Have you done an EMOM workout before?
- Do you have a favorite?