20 EMOM CrossFit Workouts And Why You Should Integrate Them Into Your Training

EMOMs are popular in the CrossFit world. They’re used because of their many benefits.

Specifically, EMOMs are used to test skill/technique, strength improvements, and endurance/conditioning.

They’re incorporated into programs as part of the skill/strength session or as the WOD itself.

They’re also meant to be challenging. So they may look easy on paper but are far from it.

Read Also: What is a Metcon Workout & 5 Conditioning Workouts for Beginners

What Is EMOM?

EMOM is the acronym for every minute on the minute commonly used in CrossFit. 

An EMOM workout is performed like this:

  • At the top of each minute, do the prescribed number of repetitions of an exercise (or exercises) 
  • Once you’ve completed the work, you have the remainder of the minute to rest.

So for example, a Burpee EMOM where you perform 10 burpees every minute on the minute might look like this:

  • 38 seconds to perform 10 burpees 
  • 22 second rest to catch your breath
  • At the top of the next minute, start your next round of burpees.

EMOM workouts are a versatile fitness training tool. They can be performed as a sprint or endurance workout, and last anywhere from 5 to 30 minutes (though most workouts will be between 10 and 20 minutes).

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EMOM CrossFit Workouts

Below are 20 EMOM CrossFit workouts you can try. They are divided up by EMOM workouts for strength, skill development, CrossFit, and challenge WODs.

There are various CrossFit related terms used in these workouts. Use the glossary at the bottom with links to the techniques and how to master each unique workout type. 

Related: Upper Body CrossFit Workouts - WODs and Circuits

EMOM Workouts for Strength

snatch

#1: Snatch Variation EMOM

EMOM 10: 

1 Hang Power Snatch + 1 Hang Snatch + 1 Squat Snatch 

Start at 50 %of your 1RM and add weight each set. 

Score = heaviest weight successfully completed. 

#2. Clean Variation EMOM

EMOM 10: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean 

Start at 50 %of your 1RM and add weight each set. 

Score = heaviest weight successfully completed.

 #3. “Linda” EMOM

EMOM 9: 

Min 1: 5 Deadlifts, 315lbs 

Min 2: 5 Bench Press 225lbs 

Min 3: 5 Power Cleans, 185lbs 

#4. DT EMOM 

EMOM 12: 

Min 1: 8 Deadlifts 

Min 2: 8 Hang Cleans 

Min 3: 8 Push Jerks Weight = 155/115 lbs 

#5. Thruster + Strict Pull-Ups EMOM

EMOM 10: 

Min 1: 5 Thrusters, 135lbs 

Min 2: Max Strict Pull-Ups in 30 seconds 

Score = Thrusters + pull-ups completed

EMOM Workouts for Skill Development

crossfit muscle up

#6. Pull-Up Practice EMOM

EMOM 9: 

Min 1: 4 Strict Pull-Ups 

Min 2: 6 Kipping Pull-Up 

Min 3: 8 Kipping Chest To Bar Pull-Ups 

#7. Muscle-Ups/Double Unders EMOM

EMOM 12: 

Min 1: 5 Muscle-Ups 

Min 2: 40 Double Unders 

Min 3: Rest 

#8. Inverted EMOM

EMOM 12: 

Min 1: 20 Air Squats 

Min 2: Handstand Hold, 30 seconds 

Min 3: Row 10 calories 

Min 4: Handstand Push-ups, max reps 

Score = handstand pushups completed 

#9. Gymnastics Medley EMOM

EMOM 12: 

Min 1: 6 Pull-Ups 

Min 2: 6 Strict Handstand Push-ups 

Min 3: 3 Muscle-Ups 

Min 4: Handstand walk for distance 

Score = total handstand distance. Use chalk or markers to measure. 

#10. Grip That Bar EMOM

EMOM 8: 

Min 1: 10 Pull-Ups 

Min 2: 10 Toes To Bar

Bonus CrossFit EMOM Workouts 

box jump crossfit

#11. Helen EMOM 

EMOM 12: 

Min 1: 150M shuttle sprint 

Min 2: 12 kettlebell swings, 1.5/1 pood 

Min 3: 9 Pull-ups

#12: Chelsea EMOM

EMOM 30:

5 Pull-ups

10 Push-ups

15 Air Squats

#13: Burpee “Death By” 

EMOM 20: 10 Burpees 

Score = total number of burpees completed. Don’t stop if you miss a round of 10.

#14: “Danny” EMOM 

EMOM 24: 

Min 1: 10 Box Jumps 

Min 2: 10 Push Presses, 115 lbs 

Min 3: 10 Pull-Ups

#15: JT EMOM

EMOM 9: 

Min 1: 9 Handstand Push-ups 

Min 2: 9 Ring Dips 

Min 3: 9 Push-Ups

#16: Freight Train EMOM

EMOM 9: 

Min 1: 10 Burpees 

Min 2: 20 Air Squats 

Min 3: 10 Dumbbell Thrusters, 50lbs

Challenge EMOM Workouts

Wall ball workout

#17. “Filthy 50” 2X EMOM 

EMOM 20: 

Min 1: Box jump, 24-inch box 

Min 2: Jumping pull-ups 

Min 3: Kettlebell swings, 1 pood 

Min 4: Walking Lunge, 50 steps 

Min 5: Knees to elbows 

Min 6: Push press, 45 pounds 

Min 7: Back extensions 

Min 8: Wall ball shots, 20-pound ball 

Min 9: Burpees 

Min 10: DoubleUnders 

Score = total number of reps completed

#18 Really “Nasty Girls” EMOM 

EMOM 12: 

Min 1: 15 Pistol Squats 

Min 2: 5 Muscle-Ups

Min 3: 10 Hang Power Cleans, 175lbs

#19. “Kalsu” EMOM: 

5 Burpees + Max Thrusters, 

135 lbs Workout ends once you hit 100 total thrusters.

Read Also: Conquer Kalsu WOD - One of the hardest CrossFit Workouts

#20. Football Field Hell EMOM 

EMOM 10:

1 “Gasser” (down and back 2x using side of field length) + 5 Dumbbell Thrusters, 70 lb

Read Also: CrossFit Dumbbell workouts + 5 Killer WODs

Success Keys for EMOM Workouts

EMOM workouts require good pacing and an emphasis on good technique, especially as you fatigue.

Because there is rest built into the workout, many people make the mistake of going too hard and too fast in the first portion of the EMOM. This leaves them gassed, or needing to scale movements by minute 6 or 8.

It’s also important to know the goal of an EMOM. They’re an effective tool for warming up, developing skills, and really testing your fitness. A general rule of thumb to follow is:

  • Warm up EMOM exercises should never spike your heart rate
  • Skill EMOMs should always have at least 20 seconds of rest built into each minute
  • Fitness EMOMs can be hard, but if you use Olympic lifts or other high-technique exercises, form is the most important.

Below, we’ll look at all the benefits of EMOM workouts.

Read Also: How to build your own CrossFit Home gym once you have mastered the Box

Noah Ohlsen

Benefits of EMOM Workouts

Skill building

Incorporating EMOMs into your program helps improve technique. By choosing to do 1 or 2 reps for 5 to 10 minutes, you can focus on your form.

By choosing 3 or more reps for longer than ten minutes, you can focus on the proper pacing of whatever exercise/movement you’re doing.

Training for different outcomes

EMOMs can be programmed to train for specific goals such as strength, cardio, endurance, conditioning, and technique. The EMOM can include one or more of the goals just mentioned.

When programming an EMOM for strength, the weights should be at a high percentage of either your 1RM or 5RM.

Depending on how long and how many reps the EMOM is going to be.

When programming an EMOM for cardio or endurance, the exercises chosen should be able to be done with speed without a heavy load.

Pushing a sled

Time efficient

With EMOMs you can get a great workout in a short amount of time. These can be “stand-alone” workouts as well as at the end of a strength training. They don’t necessarily have to be followed by a WOD.

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Rest periods

Although it may not be as long as you would like, there should always be rest periods in EMOMs.

If you find that you have to start again right after finishing a movement, the EMOM may need to be modified.

The rest period is not only to gain energy for the next minute, it is the perfect time to assess your skill and make improvements.

You may find that a movement is getting sloppy. Here is where you visualize the movement in your head so you can improve it.

Versatility

EMOMs add versatility to your fitness programs. They keep things interesting and challenging at the same time.

It’s also a great way to keep your body challenged and not stagnant with the same ‘ole, same ‘ole.

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Chyna Cho

Chyna Cho-Jennifer Pope Photography

How often should you do EMOMs?

If you’re using EMOMs to build strength and conditioning, they can be added after your strength session.

And like strength training programs, you should take a break from heavy EMOMs (80%).

So, if you’ve trained hard for four weeks, take a break for a week by training light (50%).

As part of a GPP (general physical preparedness) program, you could do an EMOM workout 4 or 5 days per week no problem. 

In fact, as long as you switch up the movements you’re using, there is really no limit on how many of these types of workouts you can do. (If they’re really heavy or skill-intensive, maybe do them once or twice per week).

Just like all other training modalities, a break from EMOMs will get your body ready for the next few weeks of work.

Related: Active Recovery WOD is the key to optimizing your CrossFit Programming

Because EMOMs are so versatile and time-efficient, they can be plugged into pretty much any type of workout program successfully.

How Do EMOM Workouts Differ From High-Intensity Interval Training?

High intensity interval training

EMOM workouts follow a very specific time structure: at the top of every minute, you’re performing an exercise. If programmed correctly, there’s also a break for you to catch your breath before the next minute begins.

In a high-intensity interval training (HIIT) workout (Tabata workouts are an example), the time structure can vary greatly.

For example, Tabata workouts do 20 seconds of work followed by 10 seconds of rest for 8 rounds. But you could also do 30 seconds on, 30 seconds off or 5 minutes on, 2 minutes off if you wanted to. All of those would count as HIIT workouts.

Read Also: TABATA workouts - Burn Fat and Build Muscle in 4 minutes a day

While the types of fitness being developed are similar (work capacity and cardiovascular fitness), the specific structure of the EMOM is what sets the two apart.

Are EMOM CrossFit Workouts For Everyone?

The above EMOMs are a few examples of how you can test your skill, conditioning, and strength. They can be done by anyone.

Not only are EMOMs great because of the amount of time and work, a timer keeps track of time for you.

With the timer, you can also see how long it takes you to do a certain number of reps of an exercise. This will help you keep the pace you need to get the amount of rest you want.

Related: Best CrossFit Timers in 2021 to time those EMOMs right

If an EMOM begins to get easy, you can always increase intensity by increasing the load (the weight) or reps or time. It’s that simple.

Let us know in the comments which EMOM you try.

Glossary

AMRAP
Burpees
Chest to Bar (C2B) Pull Ups
Deadlift
Double Unders
Hang Clean
Hang Power Clean
HIIT Workout
Kettlebell Swings
Muscle Ups
Pistol Squat
Plyo Box
Push Jerk
Recovery WOD
Snatch
TABATA workout
Thruster WOD
Wall Ball
Shane D.

Shane D.

Hey, I'm Shane! I've been a gym rat for 10+ years and have been in CrossFit since 2016. For better or worse, I've tried just about every piece of equipment, diet, and supplement one can try to achieve peak performance.

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