What Is An EMOM?

Whether you’ve been in the functional fitness world for a while or just started entering it, you've probably heard the term EMOM thrown around. It stands for "Every Minute on the Minute." It's one of the simplest yet most effective training formats. But just because it's simple doesn't mean it's easy or that it's being used to its full potential.

Whether you're looking to build strength, refine skills, or push your conditioning, EMOM workouts can be tailored to just about any goal. Let’s break down how they work, how to use them differently, and why they should be a staple in your training.

How can EMOM workouts be used in different ways?

One of the best things about EMOM workouts is their versatility. They can be structured to target different aspects of training, making them useful for a range of goals.

1. Building Strength: If you're chasing top-end strength, EMOMs are a great way to get in quality reps without hitting total fatigue. Think one heavy squat or Olympic lift every minute for 10-12 minutes—enough volume to build strength without breaking down your form.

2. Improving Gymnastics and Skills: EMOMs are a game-changer for skill development. Want to get better at ring muscle-ups or double-unders? Set up an EMOM where you do low-rep, high-quality sets. It forces you to stay consistent while keeping fatigue in check.

3. Develop Conditioning: The classic EMOM setup: repeatable efforts with controlled rest. Short work periods keep the intensity high, while the built-in breaks stop you from completely redlining. Think simple but brutal: 15-20 minutes of bike calories, burpees, or rowing.

4. Mixing It Up: Who says an EMOM has to be the same movement every minute? Rotate between exercises (minute 1: power cleans, minute 2: double-unders, minute 3: handstand push-ups) to keep training fresh while working different energy systems.

EMOM workouts give you structure while keeping things interesting. You always know when the next set is coming, which forces consistency and accountability—key ingredients for progress.

Why are EMOM workouts so effective?

EMOMs have stood the test of time in functional training for a reason. They offer a unique mix of intensity, structure, and adaptability, making them a valuable tool for athletes at any level.

• Time Efficient: EMOMs keep you on a tight clock, making them great for maximizing training time—no wasted minutes—just focused work.
• Built-in Rest: Unlike AMRAPs or traditional intervals, EMOMs control fatigue by forcing you to rest between sets. This allows you to keep movement quality and intensity high.
• Easily Scalable: Adjusting the load, reps, or work duration makes EMOMs accessible to anyone. If 10 reps per minute is too much, drop it to 6 and keep going.
• Pacing & Focus: EMOMs train you to stay disciplined. You can’t just blast through a set and take a long break—you have to be consistent, which builds both mental resilience and pacing awareness.

How flexible can an EMOM be?

The beauty of an EMOM is that you can make it as structured or flexible as you want.

• Fixed Reps & Load: If you want a clear structure, set a fixed rep scheme and stick to it. For example, 10 minutes of 2 snatches every minute at 80% keeps things measurable and consistent.
• Self-Regulated Efforts: Not feeling 100%? Use an EMOM to auto-regulate your session. Start with five burpees per minute and adjust up or down based on your feelings.
• Creative Variations: EMOMs don’t have to be one exercise per minute. You can try interval-style EMOMs (e.g., 40 seconds work, 20 seconds rest) or progressive EMOMs where the rep count increases over time.

EMOMs provide structure without feeling restrictive. They can be tailored to meet any training goal, whether you want a high-intensity workout, focused skill practice, or controlled volume accumulation.