What Is EMOM in CrossFit? A Complete Guide to Every Minute On the Minute Workouts

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Have you ever stared at the clock during a workout and thought, “How can I make this hour count?” Picture this: the gym clock hits the top of the minute, you push through a set, and then you rest until the next chime—simple, intense, and addictive. If that sounds like your kind of challenge, you’re ready to learn what is EMOM in CrossFit and how to use it to boost strength, conditioning, and focus.

Table of Contents

Quick Answer: What Is EMOM in CrossFit?

EMOM stands for “Every Minute On the Minute.” In CrossFit and functional fitness, an EMOM workout requires you to perform a designated movement or set of reps at the start of every minute, resting for the remainder of the minute. It’s a structured interval that balances work and recovery, making it ideal for building power, endurance, and pacing skills.

Why CrossFitters Love EMOM Workouts

EMOMs are a staple in CrossFit boxes because they:

Create intentional intensity with predictable rest periods
Help athletes develop consistent pacing and efficiency
Allow easy scaling for beginners to advanced lifters
Are time-efficient and adaptable to any equipment

Benefits of EMOM Training

Improves work capacity and anaerobic threshold
Builds technical consistency under fatigue
Makes progress measurable and repeatable
Reduces decision fatigue—just start the minute and go

How to Structure an EMOM Workout

Designing an EMOM is simple. Choose your exercises, decide reps and load, set the duration (common lengths are 8, 12, 16, or 20 minutes), and stick to the clock. Here’s a basic structure:

Select 1–3 movements you want to train.
Decide reps/weight that let you finish the work in 20–40 seconds.
Use the remaining 20–40 seconds for rest and recovery.
Repeat at the top of each minute until the set time is complete.

Sample EMOM Workouts (Beginner to Advanced)

Try these real-world examples to see EMOM variations in action.

Beginner (12 minutes): Minute 1: 10 air squats. Minute 2: 8 push-ups. Alternate.
Intermediate (16 minutes): Minute 1: 12 kettlebell swings. Minute 2: 10 box jumps. Minute 3: 8 dumbbell thrusters. Rotate.
Advanced (20 minutes): Minute 1: 3 power cleans (heavy). Minute 2: 8 chest-to-bar pull-ups. Minute 3: 10 burpees. Repeat cycle.

EMOM Variations to Keep Workouts Fresh

EMOMs aren’t one-size-fits-all. Mix it up to target different goals:

Strength EMOM: Heavy singles or doubles (3–6 reps) with full rest—great for power and technique.
Conditioning EMOM: Moderate reps with short finish times to raise heart rate.
Complex EMOM: Two exercises per minute (e.g., 5 deadlifts + 10 sit-ups) for metabolic demand.
Descending EMOM: Reduce reps each minute to manage fatigue while keeping intensity high.

Practical Tips for Successful EMOM Workouts

Start conservative with reps and load—you should finish work with 10–20 seconds to spare.
Use a visible clock or app with clear minute signals to avoid missed starts.
Prioritize technique over speed—EMOMs will expose technical flaws under fatigue.
Scale movements for safety (substitute ring rows for pull-ups, or reduce jump height).
Log your EMOMs to monitor progress and tweak pacing next time.

How EMOM Fits Into a Balanced Fitness Plan

EMOMs are a powerful tool, but they’re most effective when combined with other training elements. Rotate EMOM sessions with longer slow-paced endurance work, mobility and recovery days, and targeted strength cycles. For example, pair a 16-minute EMOM with a separate day for back squat progressions or mobility drills.

Recovery, Nutrition, and Lifestyle Advice

To get the most from EMOM CrossFit sessions, pay attention to:

Sleep: Aim for 7–9 hours to support recovery and performance.
Nutrition: Fuel workouts with carbohydrates and rebuild with protein and healthy fats—see our nutrition guides for meal ideas.
Hydration: Maintain steady hydration, especially for intense EMOM conditioning.
Mobility: Add dynamic warm-ups and nightly mobility work to prevent injury—explore our wellness tips for routines.
Consistency: Schedule EMOMs 1–3 times per week depending on intensity and training phase.

Real-World Example: How a Week Might Look

Here’s a practical weekly plan that includes EMOMs and other training modalities:

Monday: Strength session (back squat focus) + short 8-minute EMOM (light technique).
Wednesday: 16-minute EMOM conditioning (metabolic work) + mobility.
Friday: Olympic lift EMOM (power cleans) + accessory work.
Other days: Low-intensity cardio, mobility, or active recovery.

Frequently Asked Questions

1. What does EMOM stand for?

EMOM stands for “Every Minute On the Minute.” It means you start a set at the top of each minute and rest for the remainder of the minute.

2. Is EMOM good for beginners?

Yes—EMOMs are easily scaled. Beginners should choose bodyweight or light-load movements and shorter durations (8–12 minutes) while focusing on form and pacing.

3. How often should I do EMOM workouts?

Frequency depends on intensity. For conditioning, 1–3 EMOM sessions per week is common. For strength-focused EMOMs, include them less frequently and pair with recovery and mobility work.

Wrapping Up: Try an EMOM Today

Now that you know what is EMOM in CrossFit and how to structure one, you’re ready to try it. Start with a short, simple EMOM, log how it felt, and adjust reps or load the next session. EMOMs are a flexible, time-efficient way to build fitness—perfect whether you’re pressed for time or chasing a new performance goal.

Ready to put theory into practice? Head over to our workout routines page for structured EMOM plans and progressions, and commit to one EMOM session this week. Share how it goes and keep pushing your limits.