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


EMOM for as Long as Possible

  • 7 Thrusters (75/55 lb)
  • 7 Pull-Ups
  • 7 Burpees

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Repeat and continue until no longer able to complete a full round in under 1 minute.

Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Tips and Strategy

Strategy for this one is slow down and aim to have each round done in 50 seconds. Don’t go all out at the start. Be ready to pick up the barbell as soon as the next minute starts. And remember to breathe!

Intended Stimulus

Creator, coach Ben Bergeron says the following about this conditioning test: “This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment…This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of ‘Whatcha-got?’”

Scaling Options

Scale the volume as needed to get a minimum of 10 minutes of work. The athlete can also scale the skill level (see: Pull-Up Scaling).


EMOM for as Long as Possible
5 Thrusters (75/55 lb)
5 Pull-Ups
5 Burpees


EMOM for as Long as Possible
3 Thrusters (75/55 lb)
3 Ring Rows
3 Burpees


Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
Athletes alternate between calories on the rower and burpees each minute, every minute on the minute (EMOM). They will have the whole first minute to complete a 15/12 Calorie Row, then rest until the top of the next minute. Then they have the whole next minute to complete 15 burpees.

Tips and Strategy

Finding a steady pace to stick to for the majority of this workout is the name of the game. The difficulty will undoubtedly increase in the later rounds, but being able to stay calm and keep the heart rate down in the earlier rounds will better guarantee success in the second half of this thirty minute effort. Quick transitions to and from the rower gain back precious seconds and allow athletes to work for the full minute each round. Fast is smooth, smooth is fast.


These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.

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