EMOM Workouts for Conditioning

By Deryn Macey

on Mar 01, 2014, Updated Apr 02, 2020

This post may contain affiliate links.

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 dumbbells or a barbell)
2 Min Rest
5 Min EMOM: 16 Alternating Reverse Weighted Lunges (hold two dumbells or place a barbell on shoulders)
2 Min Rest
5 Min EMOM: 14 Jump Squats

More CrossFit-Style Workouts

45 Minute E2MOM Workout // Barbell and Burpee 30 Minute EMOM // 3-Part CrossFit AMRAP Workout // 20 Minute CrossFit WOD // Full-Body 30 Minute EMOM Workout // 3 CrossFit-Style Workouts

3 CrossFit EMOM Workouts for Conditioning and Total Body Strength

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11 Comments

  1. Completed this EMOM workout yesterday, and my goodness am I sore today! I was planning on going back to the gym today for some HIIT’s, but my body is just saying no. This marks the third or fourth workout of yours that I have successfully completed, and I am loving them all!! You have helped me break out of my usual routines a bit, and start incorporating some new styles. This was my first EMOM workout, but I will definitely be adding them in from now on. Looking forward to more awesome workouts from you in the near future 🙂

    Reply

    1. I SOOO love hearing that Katie! Sounds like you’ve been killin’ at the gym! Aren’t EMOM workouts great?! They make the time go by so fast and are such a good workout. Way to go 🙂

      Reply

  3. Deryn, These look like so much fun! I really love that they don’t require a lot of gear or paraphernalia to do either. The less for me the better since I do all my workouts at home. I will definitely be doing some of these this week.

    Reply

    1. Awesome! These are perfect for home actually, you could even do the whole thing with just a dumbbell or kettlebell if you modify slightly. Let me know how you do!! They fly by and are a killer workout 🙂

      Reply

    1. Definitely! Kettlebells are always a good choice for the home 🙂 You could actually do all of #3 with a kettlebell if you do KB thrusters and all of #1 with just a KB if you sub jump squats for the box jumps! So it’s all you really need! Have fun if you try it! They’re short, but killer!

      Reply