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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


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

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