HomeFitnessEMOM WODs: Every Minute On The Minute Workouts For Killer Conditioning

EMOM WODs: Every Minute On The Minute Workouts For Killer Conditioning

EMOM WODs (Every Minute On The Minute Workouts)

As Bruce Lee said “Adapt what is useful, reject what is useless, and add what is specifically your own.

When it comes to CrossFit the EMOM style of workout was my takeaway.

Instead of shoulder shredding and lower back destroying exercises I've adapted EMOM WODs to take both my cardio and muscular endurance to the next level.

So, How Does EMOM Work? 

Every minute on the minute you perform the prescribed exercise(s) for the specified repetitions.

The remainder of that minute is your rest period.

Get it done fast and you've got more rest between rounds (but you've also got an elevated heart-rate!)

Get it done slower and you'll find yourself with little rest between rounds

As soon as the clock hits the next minute you're back to it.

Repeat for the specified number of rounds (minutes).

The exercises used generally don't require a lot of setup/transition time.

Give These 10 EMOM WODs A Try...


EMOM for 20 minutes

5 pull-ups
5 double-unders


EMOM for 20 minutes

10 kettlebell swings
10 push-ups


EMOM for 15 minutes

5 double-unders
5 push-ups
5 hanging leg raises


EMOM for 15 minutes

See also
10 True Tests Of Strength & Athleticism

Row 200m
5 sit-ups


EMOM for 15 minutes

10 wall ball slams
10 box jumps


EMOM for 15 minutes

10 calories on the assault bike
2 burpees
1 pull-up


EMOM for 12 minutes
24 kettlebell swings


EMOM for 10 minutes

10 pull-ups
1 burpee


EMOM for 15 minutes

5 kettlebell cleans (per arm)


EMOM for 20 minutes

6 jumping lunges
6 air squats
1 burpee

What're Your Go-To EMOM WODs? Let Me Know Below! 

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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