#10: EMOM 10 Reps Every Minute for 10 Minutes = 100 Reps

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:

1. Set a timer for 10 minutes.
2. At the start of each minute, perform 10 reps of your chosen movement.
3. Rest for the remainder of the minute.
4. 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:

• #3: Try the 100-Rep Full-Body Workout
• #4: Build to a 100kg Deadlift

External Resources:

• Wellbeing Magazine: Why Time-Based Training Works
• CrossFit: Understanding EMOM Workouts

Athlete checking a timer or stopwatch mid-workout, surrounded by kettlebells, dumbbells, or functional fitness equipment Timer or whiteboard showing EMOM breakdown Athlete mid-burpee or dumbbell snatch in a functional gym setting