Hey, friends! I’m bringing workouts back to the blog and I’m so excited to start sharing these again! Today we have an EMOM workout, one of my favourite ways to get a lot of work done in a short period of time. This full-body 30-minute EMOM workout is going to challenge your conditioning, strength and endurance for a complete workout in just 30 minutes.

I think we’re going to have some fun with these! I’m going to use #RORFworkouts as the hashtag for these so make sure you use it on Instagram so I can see you guys crushing these WODs.

Full-Body 30 Minute EMOM Workout

The first workout back is a full-body 30 minute EMOM workout, or every minute on the minute workout, meaning you’ll work at the top of every minute and once the reps are completed, you’ll rest for the remainder of the minute. EMOM workouts are a great way to stay on track and accomplish a lot of work in a short period of time.

The Workout

The 30 minute EMOM is made up of six 5 minute EMOMs back to back, with 6 different exercises in total. We’ve got burpees, box jumps, deadlifts, kettlebell swings, sit-ups and dumbbell thrusters.

You’ll be spending 5 minutes on each exercise, so it’s 5 rounds of each exercise, switching to a new movement every 5 minutes. Make sure you prepare each station with your equipment before you start so you’re ready to hop into each new 5-minute segment without having to stop.

Equipment Needed

  • Kettlebell for the swings. You can use a dumbbell held on end if you don’t have a KB.
  • Barbell for the deadlifts. You can use heavy dumbbells or kettlebells if you don’t have a barbell.
  • Box or bench for the box jumps. If you don’t have a box or bench, do jump squats.
  • Dumbbells for the thrusters. If you don’t have dumbbells, you can use a barbell or kettlebells.

Rep Scheme

Note that all of these are meant to be performed “unbroken” or without resting, so no putting the KB, barbell or dumbbells down before you finish all the reps!

  1. 25 kettlebells swings. I used a 20 kg kettlebell. It was doable but those last 5 reps of each set are a burner! Scale the weight on this before you scale the reps ie. use a 12 or 16 kg kettlebell. Too easy?? Bump it up to 24 kg!
  2. 15 box jumps. I used a 20-inch box. This is doable but you’ll have to keep the pace up. Scale the reps down to 12 or 10 or if you’re falling behind. If 15 reps are too easy for you, try 20!
  3. 15 deadlifts. I used 125 lbs. for this. The last few reps burn but you should get lots of rest on this one, so it’s not too bad. Scale the weight down before you scale the reps. If 125 is too easy, go ahead and bump that weight up to something you can do for 15 unbroken reps x 5 rounds. I could probably make it through with 155, but it would suck.
  4. 20 sit-ups. This got tough! The first 3 rounds were easy but the last two sets really burn! Scale down to 15 if you can’t make it through the 5 minutes.
  5. 12 burpees. Doable but you’ve gotta keep the pace up. If it’s too easy, scale up to 14-15 reps, too easy, scale down to 8-10 reps.
  6. 12 dumbbell thrusters. This was very doable since I only used 20 lb. dumbbells with my elbow injury, however, that minute still comes faster than you want it to come on every round. Scale the weight before you scale the reps on this one. If it’s too easy, I’d recommend 35 lb. dumbbells for the ladies, and 50’s for the guys. If you find 20 a bit too challenging, scale down to 15 lbs. If you can’t make 12 per minute, scale down to 10. Keep pushing on this one and finish strong, it’s your last movement!

More EMOM Workouts