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.

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What Is EMOM?

EMOM is the acronym for Every Minute On the Minute. EMOM workouts normally range from 5 to 30 minutes and include one or multiple exercises.

The way it’s done is you perform 1 or more reps of the exercise(s) on the minute then rest, until the next minute.

For example: On the first minute you do 10 push-ups then take a break. On the second minute you, do another 10 push-ups. And so on.

One thing to note here is that the rest is very important. If it takes you a whole 60 seconds to do a certain amount of reps, you need to lessen your reps. Or you need to lessen the load.

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Benefits of EMOM

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.


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.



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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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%).

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


Sólveig Sigurðardóttir

Sólveig Sigurðardóttir

EMOM CrossFit Workouts

Below are 17 EMOM workouts you can do anywhere. Some are for cardio/endurance, others for skill and others for strength. In no particular order, they are:

#1 – 16 minutes

4-minute EMOM: 8 Thrusters (barbell or dumbbells)

Rest 1 minute

4-minute EMOM: 10 Lunges (alternating and weighted)

Rest 1 minute

4-minute EMOM: 12 Jump Squats


#2 – 16 minutes

Eight rounds each:

Even minutes: 8 Deadlifts

Odd minutes: 6 Burpees


#3 – 12 minutes

First 5 minute EMOM: 12 Box Jumps

Rest 2 minutes

Second 5-minute EMOM: 14 Kettlebell Swings


#4 – 10 minutes

5 Push-ups

10 Sit-ups

15 Squats


#5 – 20 minutes

Minutes 1-10

Odd: 12 Box Jumps

Even: 12 Wall Balls

Minutes 11-20

Odd: 12 Goblet Squats

Even: 12 Push-ups


    #6 – 10 minutes

    5 Burpees

    10 Sit-us


    #7 – 12 minutes

    Odd: 15 Squats

    Even: 10 Burpees


    #8 – 16 minutes (Four rounds total)

    10 Pushups

    15 Burpees

    10 Squats

    15 Sit-ups


    #9 – 12 minutes

    Minutes 1-6

    Odd: 15 DB Thrusters

    Even: 15 DB Deadlifts

    Minutes 7-12

    Odd: 15 Goblet Squats

    Even: 20 Weighted Lunges


    #10 – 10 minutes

    2 Power Cleans (75-80%)


    #11 – 12 minutes

    10 Kettlebell Swings

    5 Push-ups


    #12 – 30 minutes

    5 Sit-ups

    10 DB Thrusters

    15 V-ups

    20 Alternating Weighted Lunges

    25 Hollow Body Rocks

    Rest 2 minutes


    #13 – 8 minutes

    2 Deadlifts (80-85%)


    #14 – 14 minutes

    Odd: 15 Box Jumps

    Even: 30 Double Unders


    #15 – 12 minutes

    6 Burpees

    12 Lunges

    18 Squats


    #16 – 16 minutes

    100 Jump Rope Singles

    15 V-ups

    10 Burpees

    30 Hollow Body Rocks


    #17 – 12 minutes

    10 Kettlebell Cleans

    15 Goblet Squats

    20 Kettlebell Swings


    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 amount of reps of an exercise. This will help you keep the pace you need to get the amount of rest you want.

    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 😊


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