EMOM workouts target the foundational principle of strength training: progressive overload, to gradually increase stress throughout the workout and continue to work as fatigue increases. It’s a time-based structure, where everything else can be adjusted to achieve a specific stimulus.
A staple part of CrossFit training, EMOM means Every Minute On the Minute. When programmed correctly, an EMOM workout will have the right balance between exertion and rest. Athletes can modify reps or motion depending on what works for them.
Combining the EMOM training methodology with CrossFit gymnastics can be a very effective way to develop strength and improve your cardio. An EMOM workout falls under the high-intensity training category which, according to a study by PLos One, produces slightly greater improvements in VO2 max than continuous training does.
After metabolic conditioning, gymnastics are a basic and important element of CrossFit. Performed well, CrossFit gymnastics movements will influence every aspect of your life and have an overwhelmingly positive effect on your fitness.
RELATED: 5 Gymnastics Exercises For Improving Conditioning and Mobility
Try these fun EMOM Gymnastics CrossFit Workouts to develop strength, improve your cardio and increase agility, balance and coordination.
WORKOUT 1
Keep things varied with this workout. You’ll have to set a pace where you’re not going too fast to exert yourself or too slow not to have breaks every minute.
EMOM Gymnastics CrossFit Workouts – WORKOUT 2
Sounds easy on paper but this EMOM is definitely harder than it seems. You’ll especially notice it towards the end of the workout, when the pull up reps begin to decrease dramatically.
WORKOUT 3
You’ll have done 200 wall balls by the end of this workout. Pace yourself so you hold off for 20 minutes.
WORKOUT 4
An easy workout that can be performed by athletes of all levels. This is a friendly beginners WOD and can be scaled up for more advanced athletes.
EMOM Gymnastics CrossFit Workouts – WORKOUT 5
If you’re unable to hold a handstand you can do the first exercise against a wall. After you finish the rope climb on the third minute go back and perform everything again from the start until the clock hits 15 minutes.
WORKOUT 6
Half an hour can be a long time, even if the reps aren’t that high.
EMOM Gymnastics CrossFit Workouts – WORKOUT 7
Have a look at this toes to bar progression if you don’t master this gymnastics skill yet.
WORKOUT 8
If bar muscle ups aren’t in your bag yet, here are some technique tips to improve this move or get your first!
