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10 EMOM CrossFit Workouts to Enhance Your Conditioning

EMOM workouts are a staple part of the CrossFit training methodology.

The structure of EMOM CrossFit Workouts is pretty straightforward, and can be scaled to suit every fitness level, from beginners right through to elite athletes.

Most EMOM CrossFit Workouts generally last between 10 and 30 minutes, but there are many other variations.


EMOM stands for “Every Minute On the Minute” and means you perform an exercise as every minute starts.

You set a timer, then on each scheduled minute, perform the exercise(s) given. 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 set time is over; usually between 10 to 30 minutes.

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 using correct form and technique for each exercise.

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:

  • 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.

EMOM CrossFit Workouts

As a rough guide for strength-focused 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.


kettlebell taterSource: depositphotos

Let’s start with an easier one first.

EMOM in 10 minutes:

  • 5 Air Squats
  • 5 Push-ups
  • 5 Crunches

Every minute on the minute perform all exercises in the order given. Aim to finish with about 7-10 seconds to spare, if this is not possible, reduce the number of reps.

Perform this EMOM cycle until 10 minutes are done.


This one concentrates more on improving your strength

EMOM in 20 minutes:

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

At the start of every minute perform 5 pull-ups, 5 push-ups, 5 box jumps and 5 crunches. Use a box jump height that feels relatively challenging for your current fitness ability but lets you perform the 5 reps unbroken.

This is a longer EMOM, so use your time wisely every minute and try not to start too fast.

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