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Fat Burning EMOM Full Body Workouts to Explode your Conditioning

Take your fitness to the next level.

These tough full body workouts are for everyone that loves a good challenge and wants to take their complete, all round fitness to the next level.

EMOM Full Body Workouts

EMOM full body workouts are tremendously effective at testing and improving many different aspects of your fitness at the same time. The workouts above are excellent conditioning tools, and each one will help to expose the weaknesses in your fitness. From strength in a fatigued state (Linda) through to body-weight movements at a high heart rate (Barbara).

Building a better engine will help you with all of the following points:

  • Improved conditioning across a broader range of different workouts
  • Quicker recovery times between sets during strength work. This is also perfect for heavy EMOM workouts, to help you recover and prepare quicker for the next rep.
  • A general improvement in endurance-based workouts involving running, rowing, swimming and high rep rounds at lower intensities and weights.
  • Endurance training is an effective way to develop mental toughness.
  • Promotes structural changes to your cardiovascular system that will benefit your heart, lungs and long-term health

The structure of EMOM CrossFit Workouts are 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.


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.

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 Full Body Workouts

As a rough guide for strength 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.


Let’s start with an easier one first.

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


This one concentrates more on improving your strength

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

8. EMOM Full Body Workouts – SPEED AND ENDURANCE

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


A combination of endurance, speed and conditioning.

push up chest workoutsSource: Courtesy of CrossFit Inc.
  • 15 minutes
  • 20 Jumping jacks
  • 10 Push-ups


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


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


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


Inspiring crossfit girls Sheila Barden and Lauren Fisher

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. Full Body Workouts – BODYWEIGHT WORKOUT

freeletics male athlete press ups in rain

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. Full Body Workouts – KHAN PORTER’S EMOM WOD

Khan porter crossfit athlete emom workout
Khan competing

Khan Porter, another top level CrossFit Games athlete, performs this one. He uses 110kg, but scale this down to 70 / 55 kg.

EMOM Full Body Workouts

  • 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!

Full Body Workouts

If you enjoyed these workouts, try these deadlift or double unders WODs.

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