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 WOD #2
EMOM for 20 minutes
10 kettlebell swings
10 push-ups
EMOM WOD #3
EMOM for 15 minutes
5 double-unders
5 push-ups
5 hanging leg raises
EMOM WOD #4
EMOM for 15 minutes
Row 200m
5 sit-ups
EMOM WOD #5
EMOM for 15 minutes
10 wall ball slams
10 box jumps
EMOM WOD #6
EMOM for 15 minutes
10 calories on the assault bike
2 burpees
1 pull-up
EMOM WOD #7
EMOM for 12 minutes
24 kettlebell swings
EMOM WOD #8
EMOM for 10 minutes
10 pull-ups
1 burpee
EMOM WOD #9
EMOM for 15 minutes
5 kettlebell cleans (per arm)
EMOM WOD #10
EMOM for 20 minutes
6 jumping lunges
6 air squats
1 burpee