How to Structure an EMOM Workout

EMOM stands for "Every Minute on the Minute". It is a highly effective workout protocol for building both strength and endurance, pushing you to work efficiently under fatigue.

Why EMOMs Work

The magic of an EMOM is the built-in work-to-rest ratio. If you finish your prescribed reps in 40 seconds, you get 20 seconds of rest before the next minute starts. As the workout progresses, fatigue sets in, you move slower, and your rest periods evaporate.

How to Build Your Own EMOM

To design an effective EMOM, follow these basic principles:

• Choose 1 to 3 movements: Keep it simple. Too many transitions will eat up your valuable time.
• Pick a realistic rep scheme: You should have at least 15-20 seconds of rest on the first round. If you don't, you won't survive the later rounds.
• Set your time domain: A typical EMOM lasts between 10 and 20 minutes.

Example: The "Heavy Breather" EMOM 12

This is a 12-minute EMOM alternating between two movements. Set your EMOM timer online or in the RIFT app for 12 rounds of 60 seconds.

• Odd Minutes (1, 3, 5...): 15 Calorie Row or 15 Burpees
• Even Minutes (2, 4, 6...): 12 Kettlebell Swings

Get after it, track your progress, and beat your own records!