CrossFit EMOM workouts, or every minute on the minute workouts are a great way to challenge yourself and improve your cardiovascular fitness. With a set amount of time to complete the required reps you can either go like mad and have more rest, or take it a little slower so you’re not as tired but have less time to recover.
What Are EMOM Workouts?
The concept is simple, perform each set of reps every minute on the minute for a set number of minutes.
How To Use EMOM Workouts
EMOM workouts can be used for anything from skill work, to conditioning, to strength training, to lifting and midline work. They’re a great way to stay on track and accomplish a lot of work in a set amount of time. They can range anywhere from 5 minutes up to 45 minutes depending on what you’re working on. They can be used for both aerobic and anaerobic workout depending on the intensity and amount of rest. Some EMOM workouts might only take 10-20 seconds to finish each movement whereas some might take up to 50 seconds only leaving 10 seconds of rest. Now that’s tough!
I like to use EMOM workouts to complete strength work as you can increase the time per set up to every second minute on the minute or even every three or four minutes. This helps me stay on track and get the work done so I’m not in the gym for hours on end. You might see these written as E2MOM or E3MOM (every second minute on the minute or every third minute on the minute).
CrossFit EMOM Workouts for Conditioning
EMOM Workout #1: Heart Pumper
Time Required: 14 minutes
Equipment Required: Timer, plyo box or bench to jump on, kettlebell
4 Min EMOM: 15 Box Jumps
1 min REST
4 Min EMOM: 15 Kettlebell Swings
1 min REST
4 Min EMOM: 10 Burpees
EMOM Workout #2: Total Body Burner
Time Required: 16 minutes
Equipment Required: Timer, dumbell or kettlebell
EMOM for 8 Rounds of Each (16 minutes total)
Even Minutes: 14 Goblet Squats
Odd Minutes: 10 Pushups
EMOM Workout #3: Quad Killer
Time Required: 19 Minutes
Equipment Required: Timer, dumbells or a barbell
5 Min EMOM: 12 Thrusters (use two dumbells or a barbell)
2 Min Rest
5 Min EMOM: 16 Alternating Reverse Weighted Lunges (hold two dumbells or place barbell on shoulders)
2 Min Rest
5 Min EMOM: 14 Jump Squats
My favourite way to refuel after these workouts lately? Sweet n’ Salty Chia Pudding or a smoothie with almond milk, Vanilla Vega Performance Protein, a spoonful of almond butter, a banana and a handful of frozen berries. So good! Or, try my Peanut Butter Cup Protein Smoothie…I’m obsessed.