Every Minute on the Minute (EMOM)
What is an EMOM?
EMOM stands for Every Minute On the Minute. EMOMs are used to complete more work in less time by using insufficient rest periods. Instead of resting long enough to feel fully recovered, your rest period is shortened to 10-30 seconds. Because of this, each subsequent set will feel more and more challenging.
How is EMOM used in a training program?
EMOM is a common timing format for high intensity group classes, and has been popularized by CrossFit. In a strength training program, we reserve EMOMS for specific insufficient rest blocks, or burnouts in a hypertrophy based program. We use them as a tool in our toolbox, not a permanent staple.
What is an example of an EMOM?
5 min EMOM of 15 Hip Thrusts
0:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
1:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
2:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
3:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
4:00 perform 15 hip thrusts. When you are done with this set, you are finished.
4 min EMOM of 10 Push Ups + 10 Push Press
0:00 perform 10 Push ups, followed by 10 Push Press. When you are done, rest until the top of the next minute.
1:00 perform 10 Push ups, followed by 10 Push Press. When you are done, rest until the top of the next minute.
2:00 perform 10 Push ups, followed by 10 Push Press. When you are done, rest until the top of the next minute.
3:00 perform 10 Push ups, followed by 10 Push Press. When you are done with this set, you are finished.
