Log in to BOXROX Pro

9 Intense Bodyweight EMOM CrossFit Workouts You Can Do Anywhere

EMOM CrossFit workouts might include some rest between reps, but they can be some of the most challenging workouts you do. By programming interval-based EMOMs in your training, you can achieve a healthy volume of quality work, program set rest periods and increase your training intensity without sacrificing form.

EMOM simply stands for “Every Minute On the Minute” and means you start every exercise on the minute. EMOM workouts challenge you to complete an exercise – and sometimes a couple of exercises – a set number of reps in less than 60 seconds.

The remaining time within the minute serves as your recovery.

Always make sure to watch your form during each rep, as time pressure can make athletes sloppy.

One of the benefits of EMOM workouts 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

Give these bodyweight EMOM workouts a go and let us know how you get on in the comments section below.


1. Beginner Bodyweight EMOM Workout

10 Minute EMOM of:

  • 5 Air Squats
  • 5 Push Ups
  • 5 Sit Ups

Perform five reps of each exercise within a minute, then start over again when the next minute begins.

Scale up: perform this workout with a weight vest or increase the number of reps.

Scale down: perform the push ups with your hands on an elevated surface or reduce the number of reps.

2. Travel Bodyweight WOD

EMOM for 24 Minutes:

  • Minute 1: Run for Distance
  • Minute 2: Air Squats
  • Minute 3: Double-Unders
  • Minute 4: Rest

Perform one minute of work of each exercise before moving onto the next one. Score is the total number of repetitions completed before the 24-minute clock stops. The run is counted in meters, a good way to add it to the workouts is to perform shuttle sprints.

This is a great bodyweight workout to use as a benchmark, as you should be able to perform more reps each minute as your training progresses.

Use your time wisely, you get a full minute’s rest after three minutes, so make that time worth it.

Workout by CrossFit Bare Cove

Join BOXROX Pro to read this article on one page, without advertising.

Image Sources

Related news