50 EMOM Workouts from Amateur to Amimal

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What Is an EMOM? EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. Meaning, if the specified work takes you 40 seconds to complete, you can rest the remaining 20 seconds before starting the next movement.

What are the benefits of EMOM training? -Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. Let’s say the workout calls for an 8 minute EMOM of 10 wall balls. If it takes you 35 seconds the first minute and 50 seconds the second minute, you can clearly see that you’ve fallen off pace. -Progression: EMOMs are a great tool for measuring progressions from week to week. Back to the wall ball EMOM example. Week 1 you may want to complete 10 wall balls every minute on the minute for 8 minutes while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2 you could increase the number of wall balls you do every minute or the total length of the workout. -Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills. -Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? After analyzing each set, EMOMs allow you to redo the work at the start of the new minute.

1. 10 Minute EMOM 10 Calorie Assault Bike + Max Power Clean and Jerks (135#/95#) for the remainder of the minute *Score will be the number of clean and jerks completed.

Scaling: Decrease weight to (95#/55#)

2. 21 Minute EMOM (7 Rounds) 1st) 5 Burpee Box Jump Overs + 5 Muscle Ups 2nd) 5 Burpee Box Jump Overs + 5 Deadlifts (275#/185#) 3rd) 5 Burpee Box Jump Overs + 5 Toes To Bar

Scaling: Intermediate: 4 BBJO, 5 Pullups, 225#/115# Deadlift Rookie: 4 BBJO, 5 Ring Rows, 115#/75# Deadlift, abmat situps

3. 15 Minute EMOM 5 Clean and Jerks (135#/95#) + 5 Chest to Bar Pullups + 5 Burpees *Do this as a 4 minute EMOM and rest for the 5th minute for 3 rounds

Scaling: 4 Clean and Jerks (95#/55#) + 4 Pullups + 4 Burpees

4. 10 Minute EMOM 10 Thrusters (95#/65#) + 1 Rope Climb

Scaling: 10 Thrusters (75#/55#) + 3 Pullups

5. 21 Minute EMOM (7 Rounds) Min 1) 20 Kb Swings (70#/53#) Min 2) 15 GHD Situps with 10# Plate Min 3) 10 Pistols Squats

Scaling: Intermediate: 20 kb swings (53#/35#), 15 abmat situps, 20 airsquats Rookie: 15 kb swings (45#/25#), 15 abmat situps, 15 airquats

6. 12 Minute EMOM 8 Toes to Bar + 3 Power Cleans (135#/95#)

Scaling: Intermediate: 8 toes to bar, 3 power cleans (95#/55#) Rookie: 10 abmat situps, 3 power cleans (45#/35#)

7. 20 Minute EMOM (5 Rounds) Min 1) 15 Cal Row/Ski

Min 2) 6 DBall Overs 150# Min 3) 50ft Handstand Walk Min 4) 6 Muscle-ups

Scaling: Intermediate: 15 Cal Row, 6 DBall Overs (100#), 10 HSPU, 4 Muscle-ups Rookie: 10 Cal Row, 6 DBall Overs (80#), 8 HSPU, 8 Ring Dips

8. 10 Minute EMOM 3 Box Jumps 30"/24" + 5 kb Swings 70#/35# + 10 Back Squats (from the floor) 135#/95# (Yes, It's Possible!)

Scaling: Intermediate: 3 Box Jumps (24"/20"), 5 Kb Swings (53#/35#), 8 Back Squats (135#/95#) Rookie: 2 Box Step-Ups (24"/20"), 4 Kb Swings (35#/25#), 6 Back Squats (95#/75#)

9. 45 Minute EMOM Mins 0-15 EMOM) 5 Bar Muscle ups Mins 15-27 EMOM) 12 Thrusters (95#/65#) Mins 27-36 EMOM) 9 Burpees Mins 36-42 EMOM) 15 GHD Situps Mins 42-45 EMOM) 15 Calorie Row

Scaling: Intermediate: 6 Pullups, 10 Thrusters (95#/65#), 9 Burpees, 15 abmat situps, 15 Cal Row Rookie: 4 Pullups, 10 Front Squats (95#/65#), 7 Burpees, 12 abmat situps, 12 Cal Row

10. 15 Minute EMOM (5 Rounds) Min 1) 20 Calorie Row/Bike Min 2) 8 Kb Swings (70#/53#) + 8 HSPU Min 3) 50 Double Unders

Scaling: Intermediate: 15 Cal Row/Bike, 8 Kb Swings (53#/35#), 6 HSPU, 30 Double Unders Rookie: 12 Cal Row/Bike, 8 Kb Swings (45#/35#), No HSPU, 30 Single Unders

11. 10 Minute EMOM 1st) 20 Front Squats (95#/65#) 2nd) Rest ..then.. 10 Minute EMOM 1st) 20 Push Press (95#/65#) 2nd) Rest

Scaling: Intermediate: 15 Front Sqauts, 15 Push Press Rookie: 10 Front Squats, 10 Push Press

12. Death by Clean and Jerk (135#/95#) 1 C+J on the 1st Minute 2 on the second 3 on the third etc........ *Go until you can no longer complete reps within the 1 minute.

Scaling: 95#

13. 10 Minute EMOM Min 1) 15 Chest to Bar Pullups Min 2) 5 Strict Press + 10 Pushpress (135#95#)

Scaling: Intermediate: 15 Pullups or 10 Chest to Bar, Presses 95# Rookie: 10 Jumping Pullups, Presses 45#

14. "Kalsu" 100 Thrusters for time (135#/85#) Stop and do 5 Burpees every minute starting at 0:00 until thrusters are completed

Scaling: Intermediate: Thrusters (95#/65#), 4 Burpees

Rookie: Thrusters (75#/55#), 4 Burpees

15. 100 DB Squat Snatch (70#/53#) Stop and do 5 Chest to Bar Pullups every minute starting at 0:00 until snatches are completed

Scaling: 53#/35#, Pullups

16. 18 Minute EMOM (6 Rounds) Min 1) 15 Pushpress (95#/65#) Min 2) 15 Burpees Min 3) 15 Calorie Row

Scaling: Intermediate: Same Rookie: 15 Pushpress (75#/55#), 12 Burpees, 12 Cal Row

17. Thruster Ladder Starting at 95# complete 5 thrusters every minute. Add 10# every 5 minutes for as long as you are able.

Scaling: Start with an empty bar

18. 15 Minute EMOM

Build to a Heavy Complex of: 1 Power Clean + 3 Front Squats + 1 Jerk

No Scale

19. Every 6 Minutes for 18 Minutes (3 Rounds) 30 Wallballs 20# 9 Muscle Ups 6 Squat Snatches (155#/115#)

All 3 movements completed within 6 minutes. After 6 minutes, do it again. 3 rounds total.

Scaling: Intermediate: 20 Wallballs, 9 Chest to Bar Pullups, 6 Squat Cleans (135#/95#) Rookie: 20 Wallballs, 9 Pullups, 6 Power Cleans (95#/65#)

20. Every 3 Minutes for 15 Minutes (5 Rounds) 400 Meter Row + 20 Ball Slams 20#

No Scale

21. Every 6 Minutes for 30 Minutes (5 Rounds) 100 Foot Prowler Push (150#) 100 Double Unders 10 Muscle Ups

Scaling: Intermediate: 100ft Farmers carry (2x50lb DB), 80 Double Unders, 10 Chest to Bar Pullups Rookie: 100ft Farmers carry (2x35lb DB), 50 Single Unders, 10 Pullups

22. 20 Minute EMOM Min 1) 20 Wallballs (20#/14#) Min 2) 15 Toes To Bar

Scaling: Abmat Situps instead of toes to bar

23. 10 Minute EMOM 2 Back Squats *Scale to 85% of your 1 rep max

24. 15 Minute EMOM 6 Clean and Jerks 155# + 6 Deadlifts 275# *Increase reps by (1) every 5 Minutes if able

Scaling:

Intermediate: Clean and Jerks (115#/85#), Deadlifts (185#/115#) Rookie: Clean and Jerks (95#/55#), Deadlifts (135#/95#)

25. 20 Minute EMOM *Build to the heaviest possible complex of: 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

26. 10 Minute EMOM 5 Clean Pulls (65% of your 1 rep max clean) + 3 Bar Facing Burpees + 1 Squat Clean

27. 20 Minute EMOM Min 1) 10 Toes To Bar Min 2) 10 Push Ups

Scaling: Abmat Situps instead of toes to bar

28. 15 Minute EMOM Min 1) 10 Kb Swings (70#) Min 2) 50 Double Unders Min 3) 20 Ball Slams (30#)

Scaling: Intermediate: 10 Kb Swings (53#/35#), 50 Double Unders, 20 Ball Slams (20#/14#)

Rookie: 10 Kb Swings (45#/25#), 30 Single Unders or 15 Double Unders, 20 Ball Slams (20#/14#)

29. 30 Minute EMOM Mins 1) 15 DB Snatch (50#/35#) Min 2) 15 Cal Row Min 3) 15 DB Clean (50#/35#) Min 4) 50 Double Unders Min 5) Rest

Scaling: Intermediate: 35#/20# DB Rookie: 12 DB Snatch (20#/10#), 12 Cal Row, 12 DB Clean, 30 Single Unders or 15 Double Unders

30. 21 Minute EMOM Min 1) 10 Burpees Min 2) 10 SHSPU Min 3) 10 Goblet Squats (53#)

Scaling: Normal HSPU or Pikes Pushup, (35#/20#) Goblet Squats

31. 20 Minute EMOM Min 1) 2 Snatches @80% Min 2) 4 MuscleUps

Scaling: Intermediate: 4 Chest to Bar or 2 MuscleUps Rookie: 4 Pullups or 2 Chest to Bar

32. Every 90 Seconds for 12 Minutes 3 Deadlifts @85% + 3 Rope Climbs

Scaling: 6 Pullups

33. "Chelsea" 30 Minute EMOM 5 Pull Ups 10 Pushups 15 Squats *Wear a 20# vest if able

34. 30 Minute EMOM 1st) 15 Calorie Ski 2nd) 10 Box Jumps (36"/30") 3rd) 5 Dball Over Shoulder (150#)

Scaling: 10 Box Jumps (30"/24"), 5 DBall Overs (100#)

35. 30 Minute EMOM Min 1) 4 Burpee Box Jump Overs + 8 SHSPU Min 2) 4 Burpee Box Jump Overs + 4 Muscle Ups Min 3) 4 Burpee Box Jump Overs + 6 Sandbag Cleans 100#

Scaling: Intermediate, 4 BBJO, 8 HSPU, 2 MuscleUps or 4 Chest to Bar Pullups Rookie: 3 BBJO, 8 Hand Release Pushups, 4 Pullups, 8 Wallballs

36. 3 minute EMOM 1 minute rest x 4 rounds 8 Alt DB Snatches (50#/35#) + 8 Goblet Squats (50#/35#) + 8 Box Jumps (24"/20")

Scaling: Intermediate: 7 Alt DB Snatches (50#/35#), 6 Goblet Squats (50#/35#), 5 Box Jumps (24"/20")

37. 21 minute EMOM Min 1) 40 Double Unders + 5 Hang Clean and Jerks (115#) Min 2) 6 toes to bar + 4 Chest to bar + 2 Muscle Ups Min 3) 15 Calories on the bike

Scaling: 20 Double Unders, 5 HC+J (115#/75#), 4 ttb, 2 c2b, 1 muscleup, 15 Cal Bike

38. Every 5 minutes for 4 Rounds

30/25 Calorie row 20 Wallballs 20#/15# 10 Burpee Pullups

No Scale

39. 20 Minute EMOM + 3 Rounds for Time Min 1) 20/15 Calorie Row Min 2) 20 Double Unders + 10 Stationary Front Rack Lunges (115#/75#) Min 3) 5 Bar Facing Burpess + 5 Hang Squat Snatches (115#/75#) Min 4) Rest

After 20 Minutes, immdiately go inro 3 rounds of the same mess for time..

40. DT + 5 Rounds: 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Jerks (155#/105#)

Every minute starting at 0:00 Even minutes: 5 Burpees Odd Minutes : 10 Wallballs

41. 15 Minute EMOM 1st) 4 Burpee Box Jump Overs + 7 Strict HSPU 2nd) 4 Burpee Box Jump Overs + 4 Dumbbell Thrusters (50#/35#) 3rd) 4 Burpee Box Jump Overs + 40 Double unders

Scaling: Inermediate: Same Rookie: 4 BBJO, 5 Pushups, 4 DB Thrusters (35#/25#), 20 Single Unders

42. 21 Minute EMOM 50 sec on / 10 sec off 1st) 50 second ski / 10 second rest 2nd) 50 second bike / 10 second rest 3rd) 50 second row / 10 second rest

43. 2 Rounds. 2 min, 3 min, 4 min on, 1 min off 0:00-2:00 20 Alternating DB Snatches (50#/35#) + 20 Box Jumps (24"/20") 2:00-5:00 20 DB Push Press (10 each arm) (50#/35#) + 20 DB Weighted Situps (50#/35#) 5:00-9:00 25 Calorie Row + 25 Stict HSPU + 25 KB Swings (70#/53#)

Scaling: Intermediate: 25 Pushups instead of HSPU, 53# Kb Rookie: (35#/25#) DB and KB

44. 18 minute EMOM - Sweet and Simple 15 calorie assault bike

45. 21 Minute EMOM, 3 rounds for reps 1st) Double KB Thruster (53#/35#) 2nd) Double KB Lunge (53#/35#) 3rd) Double KB Push Press (53#/35#) 4th) Double KB Front Squat (53#/35#) 5th) Medicine Ball Clean (20#/14#) 6th) Shuttle Sprint (6 Meters) 7th) Jumping Pullups

46. 3 rounds - 10 minutes / 8 minutes / 6 minutes 0:00-10:00

21-15-9 Sumo Deadlift High Pull (115#/75#) Shoulder to Overhead (115#/75#) Bar Facing Burpees

Scaling: (95#/65#)

10:00-18:00

15-12-9 Front Squats (115#/75#) Pullups Bar Facing Burpees

Scaling: (95#/65#)

18:00-24:00

9-6-3 Power Snatch (115#/75#) Chest to Bar Pullups Double Unders

Scaling: (95#/65#), Pullups, Single Unders x2

47. 15 Minute EMOM 1st) 10 Front Squats (155#/105#)

2nd) 15 KB Swings (70#/53#) 3rd) 2 Rope Climbs

Scaling: Intermediate: 10 Front Squats (115#/85#), Kb Swings (53#/35#) Rookie: 10 Front Squats (95#/65#), Kb Swings (35#/25#), 8 Pullups

48. 20 Minute EMOM Min 1) 5 Squat Snatches (115#/75#) Min 2) 10 Pistol Squats

Scaling: (75#/45#), 20 Air Squats

49. 12 Minute EMOM Min 1) 15 Pullups Min 2) 20 Shoulder Presses (75#/45#) Min 3) 10 Burpees

Scaling: Shoulder Presses (45#/35#)

50. 8 Minute EMOM 20 Double Unders + 4 Muscle Ups

Scaling:

Intermediate: 2 MuscleUps Rookie: 20 Singles + 4 Pullups