EMOM
EMOM means performing a set amount of work at the start of every minute, resting for the remainder of the minute before repeating.
An EMOM workout starts a new set of work every minute on the minute. You complete the prescribed reps as quickly and cleanly as possible, then rest until the next minute begins. The faster you work, the more rest you earn.
Deeper explanation
EMOM is a structured interval format widely used in functional fitness, CrossFit-style training, and hybrid racing preparation. Each minute acts as a fixed window. The work stays the same or progresses, while fatigue builds as rest time gradually shrinks if pacing slips.
EMOMs can be short and intense, or longer and aerobic depending on load, reps, and movement choice. Because the clock dictates the rhythm, EMOMs encourage discipline, repeatable output, and technical consistency under fatigue.
Why it matters
EMOMs are effective because they control pacing while still allowing athletes to work at meaningful intensity. They expose poor movement efficiency, punish rushed technique, and reward smart execution. In race-style training, EMOMs also teach athletes to recover quickly and perform reliably under time pressure.
Programming use
EMOMs are commonly used for conditioning blocks, skill practice, or strength endurance. They can be programmed as short tests or longer capacity builders.
Examples include fixed-rep EMOMs, alternating movement EMOMs, or progressive EMOMs where difficulty increases over time. Coaches often use EMOMs to maintain output quality without letting intensity spiral out of control.
HYROX / hybrid context
In HYROX-style training, EMOMs are useful for simulating repeated efforts with limited recovery. They help athletes practise transitions, manage heart rate, and maintain movement quality when breathing is elevated.
EMOMs are often paired with functional movements such as wall balls, lunges, sled pushes, or machine calories to mirror race demands while remaining measurable and scalable.
Examples
- EMOM 10: 12 wall balls every minute for 10 minutes
- EMOM 12: Odd minutes row 12 calories, even minutes 10 burpee broad jumps
- EMOM 8: 5 heavy deadlifts focusing on perfect technique
Quick answers & tooltips
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Is EMOM cardio?
It can be, depending on the movement choice, reps, and intensity.
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Is EMOM good for pacing?
Yes, EMOMs strongly reinforce controlled pacing and repeatable output.
Common mistakes & fixes
Starting too fast
Many athletes rush the early minutes and lose rest later. Fix this by choosing a sustainable pace that allows consistent completion across all rounds.
Choosing the wrong load or reps
If work takes longer than 40–45 seconds, the EMOM becomes a grind. Reduce reps or load so quality stays high.
Ignoring technique
Poor form compounds quickly in EMOMs. Treat each minute as a technical repeat, not a race against the clock.
FAQ
Is EMOM good for beginners?
Yes. EMOMs are highly scalable. Beginners can use lighter loads, fewer reps, or longer total rest while still learning pacing and consistency.
Is EMOM cardio or strength?
It can be either. Light loads and cyclic movements bias cardio, while heavier lifts turn EMOMs into strength or power endurance work.
How long should an EMOM be?
Most EMOMs last between 6 and 15 minutes. Shorter EMOMs are more intense, while longer EMOMs focus on aerobic control and efficiency.