EMOM’s: 4 reasons why you should do them

By on February 17, 2015

I’ve been doing CrossFit for over 4 years now and in that time I have done pretty much each type of WOD format you can do. This includes for time workouts, AMRAPs, Strength Sets, Etc. 

However, there is one particular format that I tend to enjoy the most (I use the word “enjoy” loosely) as well as benefit from the most when it comes to seeing gains in strength and building that engine. 

The EMOM, also know as Every Minute On The Minute, is a great tool for evaluating where you are as well as where you would like to be. 

Here are 4 reasons why you should incorporate EMOM’s into your next workout program and/or cycle…

EMOM Reason 1: They Build Your Engine

In CrossFit it is all about building your engine so that you can do the given task in the shortest most efficient way possible. The great thing about EMOM’s is that you have a build in rest period. For example, if you did 3 Heavy Power Cleans EMOM it would take you between 15-20 seconds meaning you have 40-45 seconds of rest before you start again. 

When doing your EMOM’s try to keep your work around 20-30 seconds. You want to have that 30seconds of rest before you start up again. 

EMOM Reason 2: The Possibilities are Endless

The great thing is that you can focus on one movement or two, you can focus on building your bodyweight skills or olympic lifts…or both!  Let’s say you want to increase your work capacity for pullups. Using the EMOM method you could do 10-12 pull-ups a minute for 8-10minutes. Doing this will allow you to build your work capacity while at the same time building your metabolic conditioning. 

Looking to cycle through your clean and jerks faster? Try programing an EMOM of 3-5 C&J’s for 10 minutes. That will certainly help to build up that cycle speed. 

EMOM Reason 3: The feedback it gives you

One of my favorite things about the EMOM is it gives you instant feedback and breaks up the workout in a way where you are able to assess each individual set. For example if you were to do 5 shoulder to overheads you can say to yourself “how did that feel?” “Can I be more efficient on the next set?” “What should I do differently?” 

Many times clients will think about lowering the weight or changing the number of reps immediately when the going gets tough. I would encourage you not to do this as the workout is first of all meant to be challenging and it should be tough to get those reps done in the 30 seconds. Remember as athletes we want to become comfortable with being uncomfortable. It’s in being uncomfortable that we are able to progress. 

EMOM Reason 4: It’s easy to do on your own

Let’s face it…working out alone can be tough when it comes to getting and staying motivated. 

AMRAP’s are hard to do alone because chances are your results won’t be as good as if you were working out with someone.  However, with an EMOM you already have a set end to the workout. By having it broken up into 1 minute increments this makes it much more manageable to maintain a high intensity throughout the entire workout. 

If you are looking for a great workout format that will act as a coach and tool for evaluating where you are as an athlete, the EMOM is a great option. 

Robby Blanchard

About Robby Blanchard

Robby is the Owner of CrossFit Reach and Reach Athletics LLC. He has over 8 year of experience in the fitness industry as a Coach, Trainer, Competitor and Gym Owner. Robby holds a Bachelor's in Exercise Science from Fitchburg State University along with a Masters in Business Administration. He is a L1 CrossFit trainer and hold a CrossFit Strongman and Olympic Lifting Certifications. Robby is a USAW-Level 1 coach and run's Reach Barbell Club, one of only a few sanctioned USAW gyms in Massachusetts.

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