EMOM Workouts For Next Level Conditioning

emom workouts

Do You Want EMOM Workouts That Will Skyrocket Your Strength And Conditioning? Then Keep Reading

It seems that of all the members of the animal kingdom, human beings are the only ones who perceive the passage of time. Not only that but man has speculated, reflected and theorized Time to no end.

And where has this thought led us?

To look through a veil of sweat at a wall of a gym, where the second hand of a clock devours the last few seconds before you need to start your next set.

Two seconds remain. You tighten your grip around the bar. You tell yourself you might pass out.

Yes, the realization of time has ultimately led us to EMOMs. A mechanism as simple as it is diabolical.

EMOM, which is an acronym for “Every minute on the minute” is a form of interval training typically lasting between 10 and 20 minutes.

A WOD, or “Workout of the day” then consists of one or more exercises, the number of reps to be performed, and its duration.

The concept is simple.

Start the timer and perform the assigned number of reps. After that, you have a chance to try and regain your breath with whatever time remains of that minute – what generosity!

You set up for your next exercise and when the minute is over you go for the next target number of reps.

Clearly, the more time passes, the harder it will be to do your reps quickly and your rest times will get shorter.

For coaches, EMOMs are an unbeatable tool for measuring the performance of an athlete precisely because the pause time is inserted in the structure of the workout. It’s possible, minute by minute, to analyze pace, technique and the arrival of fatigue.

As for which exercises you should ideally use, there’s really no limit. Everything can be trained in the form of EMOM, from a single exercise with a barbell to a superset of two or more movements.


Because we like to suffer. Or because someone likes to see us suffer.

This type of workout allows you to train based on your athletic performance and conditioning. By forcing rest times, EMOMs also do a good job in increasing strength.

EMOMs are also employed in other disciplines because of their value in building conditioning, resistance and, within certain parameters, hypertrophy. Outside of the world of CrossFit they are generally used as finishers to end training sessions.

Some examples of WODs

These are just 5 WODs built with the EMOM method. The variety of EMOM workouts you can create is literally endless.

EMOM 16 minutes

  • Even minutes: 8 Deadlifts
  • Odd minutes: 6 Burpees

EMOM 16 minutes

Four rounds in all:

  • 10 Push Ups
  • 15 Burpees
  • 10 Bodyweight Squats
  • 15 Sit Ups

EMOM 15 minutes

  • 15 Kettlebell Swings (24 kg men – 16 kg women)
  • 15 Burpees
  • 10 Pull Ups

EMOM 28 minutes

  • 15 Kettlebell Swings (24 kg men – 16 kg women)
  • 5 Front Squats with 80 kg men – 60 kg women
  • 15 Push Ups
  • Recovery 1 minute

EMOM 15 minutes

  • 8 Cleans with Barbell (60 kg men – 40 kg women)
  • 5 Barbell Snatches – (60 kg men – 40 kg women)
  • 15 Wall Balls (9 kg men – 6 kg women)