Like Clock Work: All About EMOM Workouts


On day’s when I am training alone and need to get a solid workout in, I turn to the clock for some guidance. An EMOM (Every Minute On the Minute) workout is a great way to stay on track and work on cycling through movements. Like the name sounds, you complete a movement for a given number of repetitions every minute and when you finish the repetitions you rest the remaining minute. I use EMOM clocks regularly, sometimes I like working heavy strength training in with gymnastics and a conditioning movement (i.e., kettlebell swing) or even using them to warm-up to get ready for a training session.

As a CrossFit coach, I like programing EMOMs for the class because it can get a large group of people on the same page. They can finish all at the same time, and you can create organization. I coach at a gym that is limited by space, and when we have 12+ people in class it feels like 50+ people. EMOM workouts help organize and orient. When designing these types of workouts you should look to pair movements that complement each other. In example 2, you can see a pulling movement (e.g., deadlift) is paired with a pushing movement (e.g., strict press). You may also look to pair movements that require some type of skill. For example, pairing handstand pushups (HSPU) with box jumps.

The goal should be to finish the prescribed repetitions within the allotted minute. Sometimes, however, individuals may need to scale the repetitions up or down depending on their skill level. In example 3, 10 burpees may be difficult for someone who is very de-conditioned, therefore scaling to 7 or even 5 reps may be better to start. This will allow them to finish the workout and incorporate some rest to maintain intensity. Below are a few examples of EMOM workouts that you can incorporate into your everyday training. Adjust the reps and weight depending on your skill level to maintain intensity.

Example 1:

EMOM x 15 minutes

Minute 1: 2 Back Squats at 70-75%

Minute 2: 5 – 7 Weighted or strict pullups

Minute 3: 12 DB Push-Press - AHAP

*AHAP – as heavy as possible

Example 2:

EMOM x 10 minutes

Odd minute: 3 Deadlifts - AHAP

Even minute: 3 Strict Press – AHAP

Example 3:

EMOM x 20 minutes

Minute 1: 10 Burpees

Minute 2: 10 Kettlebell Swings (70/53lb)

Example 4:

EMOM x 10 minutes

10 Thrusters (95/65lb)

By Collin Popp

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