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8 Effective CrossFit EMOM WODs You Must Try Out (Scaled Versions Included)

Try these workouts to test your fitness and improve your conditioning.

CrossFit EMOM WODs are a fun and effective way to train and improve your fitness. EMOM simply stands for Every Minute On the Minute and has an athlete perform an exercise (or set of exercises) within a minute, starting over as the next minute starts.

Unlike AMRAP or chipper workouts, which require athletes to go as fast as possible, the intensity of EMOM WODs feels slightly different, as breaks are dictated by the clock. Don’t be fooled however, in thinking that CrossFit EMOM WODs are easier – one of Mat Fraser’s hardest workouts is a 20 minute EMOM.

EMOM workouts are an effective way to train your:

  • Rest breaks and pacing: EMOMs are great tools to force rest as part of your workout but are really effective at making you start working again before you’re ready.
  • Energy systems: EMOMs amplify your training methods by combining intense bursts of energy with endurance work. EMOM WODs can teach your system how to work hard and rest so you can lift heavier weights or move faster in a shorter period of time.
  • Skills and technique: while the pressure to finish a certain workload within a minute is there, EMOMs allow athletes to focus on their form and technique more than other styles of training where intensity is the priority.

They are also very versatile: EMOM workouts can be programmed to train power, your aerobic or anaerobic systems, mechanics or skills. You can have EMOMs with two movements in alternating minutes or train in a death-by format.

WORKOUTS CAN ALSO BE EVERY TWO MINUTES (E2MOM), EVERY THREE MINUTES (E3MOM), ETC. WHICH SIMPLY MEANS YOU HAVE TWO MINUTES, THREE MINUTES, ETC. TO PERFORM THE PRESCRIBED WORK

Add these 8 effective CrossFit EMOM WODs into your training. All workouts include scaled versions for athletes working towards RX’d workouts.

CROSSFIT EMOM WODS FOR BEGINNER AND ADVANCED ATHLETES

1 One of Mat Fraser’s Hardest Workouts

EMOM in 20 Minutes

  • Odd: 24 cal Assault Bike
  • Even: 18 GHD Sit-Ups

“To date, this is one of the hardest workouts I’ve ever done,” Fraser wrote on Instagram. “I did the workout early in the season, so I’m sure that contributed to why it was such a tough test.

“The goal on the assault bike is to use a majority of the minute and hold steady wattage across all the rounds (I think I was around 650-700 watts). The goal on the GHD is to just stay consistent and practice catching your breath while still working on the movement.”

Scaled: EMOM for 20 Minutes

  • Odd: 12 calorie Assault Bike
  • Even: 9 GHD Sit-Ups

2 EMOM Pump Challenge

EMOM in 10 Minutes:

  • Odd: 20 Strict Handstand Push-Ups
  • Even: 15 Strict Pull-Ups

This CrossFit EMOM WOD is the perfect example of a workout programmed to train skills and power. Entirely an upper-body couplet, the workout is designed to just be able to be completed on the 10-minute mark.

Scaling: Intermediate

EMOM in 10 minutes

  • Odd Minutes: 10 Strict Handstand Push-Ups
  • Even Minutes: 7 Strict Pull-Ups

Scaling: Beginner

EMOM in 10 minutes

  • Odd Minutes: 10 Push-Ups
  • Even Minutes: 10 Ring Rows

Workout by Noah Ohlsen

CrossFit EMOM WODs – 3 Chelsea

EMOM in 30 Minutes:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

This Girl Workout is a relatively long EMOM and therefore incredibly mentally taxing. Athletes should be able to complete all three exercises within a minute, with a few seconds to spare before the next minute starts.

RX+ athletes can complete this workout wearing a weight vest or add +1 rep to each exercise and see if they can still complete all 30 rounds.

Scaling: Every minute on the minute for 20 minutes perform:

  • 3 Jumping Pull-Ups
  • 6 Incline Push-Ups
  • 9 Air Squats

If you find yourself unable to complete the workload inside the minute, keep going until the time cap comes around. Your score however is the number of rounds you successfully completed inside the minute.

back workoutsSource: Photo courtesy of CrossFit Inc

4 Hero WOD Joost

EMOM in 20 Minutes:

  • Minute 1: 6 Wall Ball Shots (9/6 kg) + 3 Bar Muscle-Ups
  • Minute 2: 12 Box Jumps (24/20 in)
  • Minute 3: 4 Power Snatches (55/40 kg) + 6 Overhead Squats (55/40 kg)
  • Minute 4: 10 Toes-to-Bars + 10 Knees-to-Elbows
  • Minute 5: 17 Push-Ups

On a 20-minute clock, perform 4 rounds of the prescribed work in the order written every minute on the minute.

Scaling: EMOM for 20 minutes

  • Minute 1: 6 Wall Ball Shots (8/4 kg) + 3 Jumping Pull-Ups
  • Minute 2: 12 Box Jumps (24/20 in)
  • Minute 3: 4 Push Presses (40/25 kg) + 6 Overhead Squats (40/25 kg)
  • Minute 4: 10 MedBall Sit-Ups + 10 Knee Raises
  • Minute 5: 17 Knee Push-Ups

This hero workout is dedicated to First Responder Joost van Wijk who passed away on December 9, 2017.

Workout designed by Lonny Drees @crossfitzwijndrecht

EMOM WOD – 5 Death by Push-Up

EMOM for Max Minutes

  • 20 Push-Ups

Perform 20 push-ups every minute on the minute until you fail to perform the prescribed reps within the given minute. Score is the last minute you were successfully able to perform the 20 reps within the minute.

Scaled: EMOM for Max Minutes

  • 10 Push-Ups

Perform 10 push-ups every minute on the minute until you fail to perform the number inside the given minute.

Athletes should choose a rep scheme that will allow them to perform this workout for at least 7 minutes.

6 EMOM Travel WOD

EMOM in 12 Minutes:

  • Minute 1: 9 Burpees
  • Minute 2: 20 Sit-Ups
  • Minute 3: 50 Double-Unders

Repeat 4 times

This bodyweight EMOM workout will test your endurance and ability to continue to work before you’re fully able to catch your breath. Athletes unable to perform 50 double unders within a minute should decrease the number of reps.

Scaling: EMOM in 12 Minutes:

  • Minute 1: 6 Burpees
  • Minute 2: Assisted Sit-Ups
  • Minute 3: 50 Single-Unders

Workout by @rcfbarecove

7 Bergeron DBeep Test

On the Minute For As Long As Possible:

  • 7 Dumbbell Goblet Thrusters (50/35 lb)
  • 7 Alternating Dumbbell Power Snatches (50/35 lb)
  • 7 Burpees

After 10 Rounds, add 1 rep to each movement.

A twist of the Bergeron Beep Test, this CrossFit EMOM WOD is performed with dumbbells. Every minute on the minute for as long as possible, complete the 21 listed reps. If you make it past the 10th round, add one rep to every exercise (round 11 would be 8 reps of everything and so on).

Scaling: On the Minute For As Long As Possible:

  • 4 Dumbbell Thruster
  • 4 Alternating Dumbbell Power Snatches
  • 4 Burpees

After 10 Rounds, add 1 rep to each movement.

Choose weights that will allow you to complete at least 7 rounds, but aim to make it slightly beyond 10 rounds.

This is a great workout to use as a benchmark and revisit every now and then to see your progress.

Read more: Essential Dumbbell Exercises CrossFit Athletes Must Master

8 Training Think Tank Throwdown

EMOM for Total Load in 10 Minutes:

Odd Minutes:

  • 25 Double-Unders
  • 6 Bar Facing Burpees
  • 1 Clean

Even Minutes:

  • Rest

Complete all exercises within the minute. Increase the weight of the clean by at least 5lb every round.

If you miss you can try again at that same weight within the minute. If you fail to complete a clean within the minute, you can drop weight for your next minute. Score is the sum of 5 successful lifts.

Scaled: EMOM For Total Load in 10 Minutes:

Odd Minutes:

  • 25 Single-Unders
  • 6 Bar Facing Burpees
  • 1 Clean

Even Minutes:

  • Rest

Read more: 9 Quick Workouts To Do At Home When You’re Short On Time

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