The structure of Crossfit EMOM workouts are pretty straightforward, and can be scaled to suit every fitness level, from beginners right through to elite athletes.
Most EMOM’s generally last between 10 and 30 minutes, but there are many other variations.
THE EMOM METHOD
You set a timer, then on each scheduled minute, perform the exercise(s). You then rest for the remainder of each minute. When the second minute starts you do the exercise(s) again. Repeat this process until the 10 to 30 minutes are over.
This way of structuring a workout is very intense and time efficient. Due to the time pressure you should watch out not to get careless about the form of the exercises! Always complete every repetition correctly and properly, even if it takes longer, and you have less time to rest between each set.
One of the benefits of EMOM is that they can be designed to challenge and develop a wide range of different aspects of your fitness. They can be programmed to train:
- Technique under fatigue
- Mental toughness
EMOM workouts are guided by the clock, which makes them easy to track your progress. You can always see how many seconds you needed for each rep, and determine whether you get faster over time. Make sure that there is always a break between the beginning of each minute. The break is part of the workout so you shouldn’t plan too many reps in your EMOM.
CROSSFIT EMOM WORKOUTS FOR STRENGTH
As a rough guide for strength EMOM workouts, 80% of your 1RM is a good guideline to go on.
This method is very variable. You can involve any exercise you want, especially the ones you are weak at to improve them. But you should change the routine regularly.
10. STARTER EMOM WORKOUT
Let’s start with an easier one first.
- 10 minutes
- 5 Air Squats
- 5 Push-ups
- 5 Crunches