The EMOM 100 Rep Challenge
EMOM — short for “Every Minute on the Minute” — is a powerful structure for training that blends intensity, pacing, and discipline. In this challenge, your goal is to perform 10 reps of a chosen movement every minute for 10 minutes, totalling 100 reps.
At first glance, it seems easy. But the intensity creeps in fast.
“The work doesn’t get easier — you just get better at managing it.”
— RB100.Fitness
Why EMOM Training?
- Builds repeatable output under fatigue
- Forces you to move efficiently and rest strategically
- Creates a powerful mind-body rhythm
- Great for conditioning, strength, or skill-based movements
How It Works:
- Set a timer for 10 minutes.
- At the start of each minute, perform 10 reps of your chosen movement.
- Rest for the remainder of the minute.
- Start the next set at the top of each minute.
Choose one movement — or alternate between two for variety (e.g., push-ups and squats).
Movement Ideas:
- Burpees
- Kettlebell Swings
- Dumbbell Thrusters
- Pull-Ups
- Jump Squats
- Wall Balls (perfect with WallBallCounter.pro)
Pro Tips
- Pick a rep scheme you can maintain (not redline)
- Start conservative — quality over speed
- Use a visible timer or EMOM app for tracking
Scaling Options:
- Beginners: 6–8 reps per minute
- Advanced: Add weight or extend duration (12–15 minutes)
Pair it with:
External Resources:
