How Does It Work?
EMOM is the abbreviation for “Every Minute on the Minute”. In this particular CrossFit variant, which is extremely popular with the top athletes in this discipline, you perform a different exercise every minute. The special thing about it: The number of repetitions for the individual exercises is predetermined. If it takes you less than 60 seconds for the repetitions, you rest until the full minute and then start the next exercise. The faster you can do the repetitions, the more rest you have. That not only sounds very motivating. But It is!
Train Endurance And Strength With EMOM
With the appropriate selection of exercises, you can decide for yourself what you want to work on. If you want to improve your aerobic and anaerobic endurance, you can do jump rope, knee raises, burpees, jumping jacks, and mountain climbers. If you value strength more, you can do push-ups, plank variations, air squats, pull-ups, and the thrusters that are so popular with cross-fitters. But you can also combine strength and endurance very well.
Realistic Rep Counts
Depending on your fitness level, you can vary an EMOM workout. It is best for beginners to start with a maximum ten-minute program. Advanced users and cracks can also train for up to 30 minutes. Realistic repetition numbers are important for individual exercises. It can be frustrating if you can’t complete them in 60 seconds. A little experience is required here. If you can speak English, you will find a whole range of training examples for different fitness levels here.
The Right Technique When You Are Tired
As you can imagine, EMOM is a big challenge for the body. Nevertheless, pay attention to a good and correct technique in all exercises. While this should go without saying, as fatigue increases, even squats can become a challenge. It is best to train under supervision, with a partner, or in a group. Then you can correct each other. If the technique suffers, you have to reduce the number of repetitions. What can also happen with EMOM is that you go into forced breathing. This cannot always be avoided with extreme exertion. Try to breathe normally anyway.
Example Of EMOM Workout
This Example EMOM workout trains your entire body and consists of 4 exercises that you should do for a total of 16 minutes over 4 rounds.
⦁ Assault Bike
⦁ Kettlebell Bent Over Row
⦁ Russian Kettlebell Swings
⦁ Lateral Burpees Over The Mat
Equipment: Assault Bike, Kettlebell & Mat
Assault Bike
For (45 Seconds).
Kettlebell Bent Over Rows
20 Reps Switch Arms After 5 Reps:
⦁ Lean forward at a 45-degree angle.
⦁ Shift your weight onto your heels and bend your knees.
⦁ Keep your back straight from shoulders to hips.
⦁ Hold the kettlebell with your right arm and raise it towards your hips in a row motion.
⦁ Squeeze your shoulder blades together.
⦁ Control the movement and lower the kettlebell back down.
⦁ Repeat, switching arms every 5 reps.
Russian Kettlebell Swings
15 Repetitions:
⦁ Hold the kettlebell with both hands.
⦁ Bend your hips to initiate the swing motion.
⦁ Do a quick hip extension to swing the kettlebell up.
⦁ Control the backward momentum by bending your hips and swinging the kettlebell between your legs.
⦁ Repeat.
Lateral Burpees Over The Mat
10 Repetitions:
⦁ Stand upright parallel to the mat and tighten your torso.
⦁ Begin the movement by quickly bending forward and placing your hands on the floor in front of your feet. Immediately jump your feet back so you land in a push-up position.
⦁ In one quick motion, pull your hips up and squat.
⦁ Then explosively jump across the mat, returning to an upright position.
⦁ Repeat.
As your workout progresses, you’ll become more exhausted and your rest periods shorter. This is exactly why this session is a great cardio unit. Last but not least: We count minutes - so a good timer app should not be missing. To track “Every Minute on the Minute”, try Captime. Which is available for iOs and Android. This application has an easy-to-use interface. You can start a timer of your choice on the go thanks to a simple interface and various workout options.
Do You Train At Home?
Don’t worry if you don’t have the necessary equipment for this workout - you can simply replace the respective equipment with everyday objects, or modify the exercises. The alternative to Kettlebell, you can use a bag weighted down with books. The replacement to Assault Bike, you can do a cardio exercise like jumping jacks, jumping lunges, squat jumps, or high knees instead.
