How to Program EMOM's for CrossFit
EMOM: Every minute on the minute
This format of interval-style training opens us up to thousands of options when it comes to training intent.
Metabolic conditioning components, Sprint work, weightlifting, endurance, and skill work. The EMOM is versatile, but understanding how to utilize it correctly will lead to massive improvements in programming ability.
Why perform EMOM’s?
Efficient
It helps you set the intensity of the workout (Vs AMRAPs)
Simple to add progressive overload
Variations of EMOM Style workouts
TABATA
8 Rounds
20s on, 10s off 40s On, 20s Off - Every 2,3,4,5,6 minutes
Endurance based workouts
Mini Metcon’s inside a time domain
2-2-2-3 Intervals
Even though its an interval style, it's essentially an Every 3 Minutes with a set rest
2:00 On
1:00 Off
The final round is 3:00 of work
Having a set amount of work required to be achieved
What variation makes an EMOM the most effective?
Couplets
Triplets
Examples of some basic EMOMs
EMOM x 10 Odd: 15/12 Calorie Row
Even: 15 Burpees Over the Rower
Volumizing progressive overload through sets The same would apply to reps
Week 2 EMOM x 12 Odd: 15/12 Calorie Row (16/13)
Even: 15 Burpees Over The Rower (16)
Week 3 EMOM x 14 Odd: 15/12 Calorie Row (17/14)
Even: 15 Burpees Over Rower (17)
Week 4
EMOM 16 Odd: 15/12 Calorie Row (18/15)
Even: 15 Burpees Over Rower (18/15)
Simple progressive overload expressed through an increase in weight EMOM x 10 1 Snatch @ 80% Week 2
1 Snatch @ 81% Week 3
1 Snatch @ 82% Week 4 1 Snatch at 83% Or my personal favorite, forced recovery/intensity Fight Gone Bad 3 Rounds 1 Minute Max
Wall Ball Shots
Sumo Deadlift High Pulls (75/55)
Box Jumps (20”)
Push Press (75/55)
Row Calories Rest 1:00
You might disagree that this is an emom format, but it’s possibly the most well-programmed EMOM format
These are just some simple examples of how EMOM's can be overloaded progressively.
Writing your own EMOM is simple;
- Make sure the workout has a training Intent
- Pick an appropriate time domain
- Think about the volume of each movement
- Think ahead to how you can progressively overload this component each week
Lets give an example;
Training Intent: Metabolic Conditioning
Time Domain: 20 Minutes
Volume: 200 Hard Calories on the bike
Overload: +1 Calorie per week
EMOM x 20
10 Echo bike Calories
Week 2:
EMOM x 20
11 Echo Bike Calories