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

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.


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.”


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A post shared by Mathew Fraser (@mathewfras)

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


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A post shared by Noah Ohlsen (@nohlsen)

Workout by Noah Ohlsen

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