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10 Best EMOM Workouts to Build Unstoppable Mental and Physical Conditioning for CrossFit (RX, Scaled and Beginner Options)


EMOM for 39 minutes

  • 1 minute Row
  • 1 minute SkiErg
  • 1 minute Assault Bike
  • 1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).


Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

6 “DAY 5”

EMOM for 40 minutes

  • Minute 1: 5 Air Squats + 5 Jump Squats
  • Minute 2: 5 Push-Ups + 5 Clap Push-Ups
  • Minute 3: 5 Sit-Ups + 5 V-Ups
  • Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times

On a 40-minute clock, perform every minute on the minute (EMOM) of the prescribed work in the order written. Cycle through the 4 pairs of exercises. The first movement is of each set is strict in nature and the second movement is more dynamic

Score is the total number of repetitions completed before the 40-minute clock stops.

Tips and Strategy

Most athletes should figure out what they are going to do for their handstand pushups before they start. The rest of the workout is really straight forward.

Intended Stimulus

The smaller sets should allow the athlete to enjoy a gradual increase in heart rate. Minute 4 will be the most challenging for most athletes, especially when fatigue starts to set in.

If this is too easy for some of the more advanced athletes, they can double the reps.

Scaling Options

EMOM in 30 minutes
Minute 1: 5 Air Squats
Minute 2: 5 Push-Ups
Minute 3: 5 Sit-Ups

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