What Is EMOM in CrossFit? A Practical Guide to Every Minute on the Minute Workouts

Have you ever watched the clock during a workout, counting down the seconds until your next set, wondering how to squeeze intensity into a short window? If so, you’ve already felt the appeal of EMOM. In CrossFit boxes and home gyms alike, EMOMs are a go-to method for building strength, conditioning, and mental focus — all while keeping workouts short and effective.

What is EMOM in CrossFit? The basics explained

EMOM stands for “Every Minute On the Minute.” In a CrossFit EMOM workout, you perform a prescribed movement or sequence at the start of each minute, then rest for the remainder of that minute. When the next minute begins, you repeat. EMOM workouts can last anywhere from 5 to 30+ minutes and are used for strength work, metabolic conditioning, or skill development.

Why coaches love EMOMs

• Built-in pacing: the clock enforces consistent work/rest cycles.
• Scalable intensity: adjust reps, load, or rest to match fitness level.
• Focus on technique: short, frequent sets reduce fatigue-driven form breakdown.
• Time-efficient: get a powerful training session in 10–20 minutes.

How EMOM workouts fit into your training (real-world examples)

EMOMs are flexible. Here are three common uses across fitness levels:

1. Strength EMOM (Beginner-friendly)

Example: 10-minute EMOM — 5 slow goblet squats (focus on depth and posture). Rest the remainder of the minute. This is ideal for practicing movement patterns and building confidence with a controlled load.

2. Power & Skill EMOM (Intermediate)

Example: 12-minute EMOM — Alternating: Minute 1 = 3 power cleans (moderate weight), Minute 2 = 6 box jumps. This setup trains explosive power and keeps fatigue manageable for better technique.

3. Conditioning EMOM (Advanced)

Example: 20-minute EMOM — 12/10 calorie row or 10 kettlebell swings on odd minutes, 12 cal assault bike on even minutes. High intensity with short rests creates a HIIT-style metabolic effect.

Programming EMOMs: tips for effective interval training

To get the most out of EMOM sessions, follow simple programming rules:

• Set a clear goal: strength, skill, or conditioning.
• Choose a suitable timeframe: 6–10 minutes for strength, 12–20 minutes for conditioning.
• Pick reps and load so you finish with 10–30 seconds of rest each minute.
• Progress gradually: increase reps, add weight, or lengthen time as fitness improves.
• Alternate high-skill movements with simpler ones to avoid form breakdown.

EMOM vs AMRAP vs Tabata — where EMOM fits

EMOM differs from AMRAP (as many rounds as possible) because it emphasizes controlled, repeated efforts with built-in recovery. Compared to Tabata, EMOM allows more movement variety and is often less punishing on the nervous system, making it excellent for combining strength and conditioning.

Practical fitness tips and safety considerations

• Warm up thoroughly: dynamic mobility and movement-specific reps will reduce injury risk.
• Monitor form, not just reps: stop if technique fails and reset the load or reps.
• Use a visible clock or interval timer app to stay consistent.
• Hydrate and refuel appropriately after intense EMOMs — a blend of carbs and protein aids recovery.
• If you’re new to CrossFit-style training, start with 6–10 minute EMOMs before progressing longer.

Workout variations: sample EMOMs for every level

Try these quick EMOM templates to start: each can be adjusted for intensity or time.

• 10-minute beginner EMOM: Minute 1 = 6 air squats, Minute 2 = 6 push-ups.
• 15-minute mixed EMOM: Odd minutes = 10 kettlebell swings, Even minutes = 8 push-presses.
• 20-minute advanced EMOM: Minute 1 = 12 cal row, Minute 2 = 15 wall balls, Minute 3 = 8 barbell snatches.

Nutrition & recovery tips for EMOM training

Because EMOMs can be intense, especially longer sessions, support your performance with simple nutrition and recovery habits:

• Pre-workout: consume a small carbohydrate-rich snack 30–60 minutes before hard sessions (banana, toast).
• Post-workout: aim for 20–30g protein and some carbs within 60 minutes to repair muscle and replenish glycogen.
• Sleep: prioritize 7–9 hours nightly to optimize recovery and performance.
• Active recovery: light mobility work or a short walk on off days reduces soreness and improves circulation.

Who should and shouldn’t do EMOMs?

EMOMs are great for anyone who wants structured intervals and efficient training, from beginners to seasoned CrossFit athletes. However, avoid high-volume EMOMs if you’re recovering from injury or very new to high-intensity interval training — instead, focus on shorter durations and technique work.

Frequently Asked Questions

1. How long should an EMOM be?

EMOM length depends on the goal: 6–10 minutes for technique and strength, 12–20 minutes for conditioning. Beginners should start short and add time as technique and fitness improve.

2. Can EMOMs help you lose weight?

Yes. EMOMs combine strength and cardio elements, raising your metabolic rate and supporting calorie burn. For fat loss, pair regular EMOM workouts with a sensible nutrition plan and consistent activity.

3. What equipment do I need for EMOM workouts?

EMOMs are flexible — you can use bodyweight, kettlebells, dumbbells, barbells, rowers, or bikes. Choose movements and equipment that match your goals and skill level.

Conclusion — Try an EMOM today

So, what is EMOM in CrossFit? It’s a simple, adaptable interval format — Every Minute On the Minute — that builds strength, improves conditioning, and sharpens focus. Whether you’re squeezing in a quick 10-minute session or tackling a longer 20-minute metcon, EMOMs offer structure and results.

Ready to try one? Pick a level, set a timer, and commit to consistent reps with clean technique. For more ideas, check out our workout routines, browse our nutrition guides for fueling tips, or explore wellness tips to optimize recovery. Share your EMOM results or ask questions below — I’d love to hear how it goes!