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10 Crossfit EMOM Workouts that all Athletes Should Try

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.

crossfit games moments rich froning rope climbsSource: CrossFit Rittenhouse
Focus and drive are essential for EMOM workouts

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.

Lose Belly Fat

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:

  • Strength
  • Endurance
  • Coordination
  • Technique under fatigue
  • Conditioning
  • 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.

Improve your chest

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

xebex air bike exhausted crossfitterSource: RX'd Photography
That post-workout feeling!

Let’s start with an easier one first.

9. INTENSE BODYWEIGHT STRENGTH WORKOUT

Male crossfit athlete pull up bodyweight wodSource: RX'd Photography
You need toughness and strength to get through this one!

This one concentrates more on improving your strength

  • 20 minutes
  • 5 Pull-ups
  • 5 Push-ups
  • 5 Box jumps
  • 5 Crunches

Workout at home

8. SPEED AND ENDURANCE WORKOUT

bodyweight workouts sara sigmundsdottir running
Sara Sigmundsdottir working on sprints

Your endurance will be tested with this one

  • 20 minutes
  • 2 High Knees
  • 2 Jumping Jacks
  • 2 Burpees
  • 25 m Sprint

7. BODYWEIGHT EMOM WORKOUT

A combination of endurance, speed and conditioning

  • 15 minutes
  • 20 Jumping jacks
  • 10 Push-ups

6. JASON KHALIPA’S EMOM WORKOUT

jason khalipa snatch lift crossfit emom workout
Jason Khalipa uses EMOM workouts to build strength, conditioning and toughness for all exercises

Jason Khalipa created an extra Instagram profile just for every minute on the minute workouts. Here are two examples. He differentiates between even and odd minutes, to keep it diversified:

  • 20 minutes
  • even minutes: 20 wall balls
  • odd minutes: 15 toes to bar

5. JASON KHALIPA’S SECOND EMOM

Jason khalipa crossfit games norcal fitness team event
Intensity is the key!

The second EMOM by Jason Khalipa is pretty basic:

  • 10 minutes
  • 15 Burpees

4. SQUAT WORKOUT FROM BROOKE WELLS

Brooke Wells crossfit games athlete weightliftingSource: Photos courtesy of CrossFit Inc
Brooke Wells having fun throwing around some weight

The next one is from Brooke Wells. She did this wod with 129kg (and Jared Wayne Stevens used 183kg). Scale to 70% of your 1 rep max.

EMOM 10 minutes

2 Back squats

3. DIFFERENT MINUTES: DIFFERENT EXERCISES

Inspiring crossfit girls Sheila Barden and Lauren Fisher
A tricky EMOM

This WOD is a little different, and shows how you can compose different exercises for each minute:

15 minutes

1. min: 30 sec Handstand hold (do this against a wall if you need to)
2. min: 30 sec Plank hold
3. min: 10 Hollow Body Rocks

2. BODYWEIGHT WORKOUT

freeletics male athlete press ups in rain
Believe in yourself

30 minutes is a long time, you need to stay motivated during this workout:

  • EMOM 30 minutes
  • 3 Push-ups
  • 3 Pull-ups
  • 3 Air Squats

1. KHAN PORTER’S WORKOUT

Khan porter crossfit athlete emom workout
Khan competing

Another well known Crossfit athlete Khan Porter performs this one. He uses 110kg (he is a Games athlete) but scale this down to 70 / 55 kg.

  • 20 minutes
  • 1 Power clean
  • 1 Front squat
  • 1 Push jerk
  • 1 Front squat
  • 1 Split jerk

If the workouts get too easy for you, then increase the weights, do more reps or add more rounds. Also up the intensity. These 10 workouts are examples of how different EMOM workouts can look like but feel free to design your own and create new ones.

The structure is simple and there are endless varieties and combinations: so get creative and enjoy!

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