This tough 45-Minute EMOM Conditioning Workout features two different 20-minute portions with movements like deadlifts, front squats, shoulder press, push-ups, kettlebell swings and more.

You’ll perform the specified number of reps every 2 minutes for 20 minutes, completing 10 rounds of the movements before resting 5 minutes then getting into the second E2MOM. You’ll need 45 minutes, a barbell and a kettlebell for this workout.

What’s an E2MOM?

We’ve talked a lot about EMOM’s before and this workout follows the exact same concept except you’ll be working every two minutes on the minute instead of every minute on the minute.

How to do this Workout

This workout consists of two 20 minute work periods where you’ll be performing a circuit of movements every 2 minutes on the minute. When the clock starts, perform 10 deadlifts, 5 front squats, 5 shoulder push press and 10 v-ups then rest until the clock gets to 2:00. At 2:00 do another round and then rest until 4:00. Repeat until you get to 20 minutes or 10 total rounds. At 20 minutes, you’ll rest for 5 minutes before starting the second E2MOM following the same pattern just with different exercises.

E2MOM Workout Details

Perform the following, every 2 minutes on the minute, for 20 minutes:

• 10 deadlifts
• 5 front squats
• 5 push press
• 10 v-ups

— Rest 5 Minutes —

Perform the following, every 2 minutes on the minute, for 20 minutes:

• 5 push-ups
• 10 kettlebell swings
• 15 air squats

Equipment Needed and Weight Suggestions

For this workout, you’ll need:

• 1 kettlebell. I would suggest a 16-24 kg kettlebell for ladies and a 24-32 kg for men.
• 1 barbell. I would suggest a 65-105 lb barbell for ladies and an 85-135 lb barbell for me. Scale accordingly to suit your fitness level. The rounds should be challenging but doable for 10 rounds. You’ll be limited to what you can push-press for 5 reps. The goal is to use 1 barbell and perform the deadlift, front squat and push press unbroken (without putting the barbell down). If you don’t have access to a barbell, you can use dumbbells instead.

Scaling this Workout

• If you find this workout too difficult (or don’t have time for the full 45-minute workout), try reducing the length. Instead of 10 rounds, try 5 rounds of each section, or every 2 minutes for 10 minutes.
• The push-ups can be performed from your knees or on a bench or box if needed. To make them more difficult, you can do decline push-ups.
• For more of a challenge, you can make the air squats goblet squats by holding a kettlebell or dumbbell.
• You can scale the v-ups to sit-ups if needed.

More EMOM Workouts to Try

Loving this style of workout? Give these ones a try too:

Barbell and Burpee 30 Minute EMOM // 45 Minute Full-Body EMOM Workout // 40 Minute Full-Body EMOM Workout // Full-Body 30 Minute EMOM Workout // Functional Fitness EMOM Workouts