If you’re someone who’s been working out for a while, you’ve likely heard of EMOM. This acronym stands for “Every Minute on the Minute” and is a popular exercise method in CrossFit training. EMOM is a great way to improve your fitness level, increase your endurance, and challenge yourself in new ways. But what exactly is EMOM, how does it work, and what are its benefits? In this article, we’ll dive into all things EMOM in CrossFit.
Understanding EMOM in CrossFit
EMOM is a training technique used in CrossFit workouts. In an EMOM workout, you perform a specific exercise or set of exercises at the top of every minute, then rest for the remainder of the minute until the next minute starts. The goal of an EMOM workout is to perform as many repetitions or rounds as possible within the specified time frame.
The Origin of EMOM
The concept of EMOM originated from the world of weightlifting. It was initially used as a way to help lifters improve their technique and strength by performing a certain number of reps at the top of every minute. However, it quickly gained popularity in the CrossFit community because it’s an effective way to improve your fitness level and push yourself to work harder.
EMOM workouts have become a staple in many CrossFit gyms and are often used as a way to challenge athletes during competitions. The format of EMOM workouts allows for a level playing field, as athletes of all fitness levels can participate and push themselves to their limits.
How EMOM Works
EMOM workouts typically follow a structured format. You’ll perform one or more exercises at the top of every minute and rest for the remainder of the minute. Once the next minute begins, you’ll start the exercise(s) again and continue until the time frame is up. EMOM workouts can range from five minutes to 30 minutes or even longer, depending on your fitness level and the specific goals of the workout.
One of the benefits of EMOM workouts is that they allow you to focus on your form and technique. By performing a specific exercise repeatedly, you’ll have the opportunity to make adjustments and perfect your movements. This can help prevent injury and improve your overall performance in other workouts.
EMOM workouts can also be customized to fit your specific fitness goals. For example, if your goal is to improve your strength, you can choose exercises that focus on building muscle. If your goal is to improve your endurance, you can choose exercises that require a higher level of cardiovascular activity.
Benefits of EMOM in CrossFit Training
EMOM workouts offer numerous benefits for CrossFit athletes. For starters, they’re an efficient way to improve your overall fitness level. By pushing yourself to complete as many reps or rounds as possible within a specific time frame, you’ll increase your endurance, build strength, and improve your cardiovascular health. Additionally, EMOM workouts can help you break through plateaus by pushing you to work harder than you normally would.
In addition to the physical benefits, EMOM workouts can also help improve your mental toughness. The format of EMOM workouts can be challenging, but by pushing yourself to complete each round, you’ll develop a sense of mental fortitude that can carry over into other areas of your life.
Overall, EMOM workouts are a valuable training technique for CrossFit athletes of all levels. Whether you’re a beginner or an experienced athlete, incorporating EMOM workouts into your training routine can help you achieve your fitness goals and push yourself to new levels of performance.
Components of an EMOM Workout
EMOM (Every Minute On the Minute) is a popular type of workout that is designed to increase your endurance, strength, and overall fitness level. This type of workout involves performing a set of exercises within a specified time frame, usually one minute, and then resting for the remainder of the minute before starting again. There are a few key components that make up an EMOM workout. In order to create an effective EMOM workout, you’ll need to consider the following:
Choosing the Right Exercises
The exercises you choose for your EMOM workout should be challenging but achievable. They should focus on different areas of the body, including your upper body, lower body, core, and cardiovascular system. This will ensure that you are getting a full-body workout and targeting all the major muscle groups. Some good EMOM exercises include burpees, push-ups, squats, wall balls, and kettlebell swings. These exercises are all compound movements that work multiple muscle groups at once, making them efficient and effective.
For example, burpees are a full-body exercise that works your chest, shoulders, triceps, quads, glutes, hamstrings, and core. Push-ups are another great exercise that works your chest, shoulders, triceps, and core. Squats target your quads, glutes, hamstrings, and core, while wall balls work your legs, core, and shoulders. Kettlebell swings are a great exercise for your posterior chain, including your glutes, hamstrings, and lower back.
Determining the Time Frame
The time frame for your EMOM workout will depend on your fitness level and goals. Beginners might start with a five-minute EMOM workout, while more advanced athletes might do 20 or 30 minutes. You can also adjust the time frame based on the specific exercises you’re doing. For example, if you’re doing a more complex exercise like a barbell snatch, you might want to do shorter intervals to ensure proper form and technique.
It’s important to remember that the goal of an EMOM workout is to maintain a consistent pace throughout the workout. This means that you should choose a time frame that allows you to complete the required number of reps within each minute without sacrificing form or technique.
Setting the Repetition Goal
Finally, you’ll need to decide how many reps you want to complete within each minute. This will depend on the exercise(s) you’re doing and your fitness level. For example, you might aim to do 10 burpees within one minute, or 20 kettlebell swings within one minute. It’s important to choose a repetition goal that is challenging but achievable. If you’re struggling to complete the required number of reps within each minute, you may need to adjust your time frame or choose a less challenging exercise.
Remember, the key to an effective EMOM workout is to maintain a consistent pace throughout the workout. This will help you build endurance, increase your strength, and improve your overall fitness level.
Tips for a Successful EMOM Workout
Now that you understand the basics of an EMOM workout, here are some tips to help you make the most of your training:
Warm-Up and Preparation
Before you start your EMOM workout, it’s important to warm up your body and prepare for the exercises you’ll be doing. This might include stretching, foam rolling, or doing some light cardio to get your heart rate up. A proper warm-up can help prevent injuries and ensure that you’re ready to tackle the workout ahead.
One great way to warm up is to do some dynamic stretching. This involves movements that mimic the exercises you’ll be doing in your workout. For example, if you’re going to be doing squats, you might do some bodyweight squats or lunges to warm up your legs and hips.
Proper Technique and Form
When doing an EMOM workout, it’s important to maintain proper technique and form throughout the session. This will help prevent injuries and ensure that you’re getting the most out of each exercise. If you’re unsure about the proper form for a particular exercise, don’t be afraid to ask a coach or trainer for help.
One common mistake people make when doing EMOM workouts is sacrificing form for speed. Remember, the goal of an EMOM workout is to complete a certain number of reps within a set time frame, but that doesn’t mean you should sacrifice proper form. Focus on maintaining good technique and form, even if it means taking a little longer to complete each set.
Scaling and Progression
EMOM workouts can be scaled up or down, depending on your fitness level. If you’re a beginner, start with fewer reps and shorter time frames, and gradually work your way up. As you become more advanced, you can increase the reps, the weight, or the time frame to continue challenging yourself.
Another way to progress in your EMOM workouts is to add more complex exercises or variations of the exercises you’re already doing. For example, if you’ve been doing bodyweight squats, you might progress to goblet squats or barbell squats. This will challenge your muscles in new ways and help you continue to make progress.
Remember, the key to a successful EMOM workout is to push yourself, but also listen to your body. If you’re feeling fatigued or experiencing pain, it’s important to take a break or modify the exercise to prevent injury.
Sample EMOM Workouts for Different Fitness Levels
EMOM, or Every Minute on the Minute, is a popular type of CrossFit workout that challenges athletes to complete a set amount of work within a minute, and then rest for the remainder of the minute before starting again. These workouts are a great way to build endurance, improve conditioning, and push yourself to new limits. Here are some sample EMOM workouts to try based on your fitness level:
Beginner EMOM Workout
If you’re new to CrossFit or EMOM workouts, this beginner workout is a great place to start. It’s a total of 15 minutes, broken up into three 5-minute segments:
- 5 minute EMOM:
- 5 burpees
- 5 minute EMOM:
- 10 air squats
- 5 minute EMOM:
- 5 push-ups
This workout may seem simple, but it’s a great way to build a foundation of fitness and get used to the EMOM format. As you progress, you can increase the number of reps or decrease the amount of rest time between sets.
Intermediate EMOM Workout
If you’ve been doing CrossFit for a while and are ready for a more challenging EMOM workout, try this intermediate workout:
- 10 minute EMOM:
- 8 box jumps
- 10 minute EMOM:
- 10 kettlebell swings
- 10 minute EMOM:
- 8 pull-ups
This workout is a total of 30 minutes and will challenge your endurance, strength, and conditioning. Make sure to choose a weight for the kettlebell swings that is challenging but still allows you to complete the reps within the minute.
Advanced EMOM Workout
If you’re an experienced CrossFit athlete and want to push yourself to the limit, try this advanced EMOM workout:
- 20 minute EMOM:
- 5 clean and jerks (135/95 lbs)
- 20 minute EMOM:
- 10 box jump overs (24/20 inches)
- 20 minute EMOM:
- 12 handstand push-ups
This workout is a total of 60 minutes and will challenge even the most advanced CrossFit athletes. Make sure to choose a weight for the clean and jerks that is challenging but still allows you to maintain proper form throughout the workout. The box jump overs and handstand push-ups will test your endurance and upper body strength.
Remember, the key to EMOM workouts is to challenge yourself while still maintaining proper form and technique. Start with a beginner workout and work your way up to more advanced workouts as you progress. With consistency and dedication, you’ll see improvements in your fitness level and overall health.