EMOM stands for Every Minute On the Minute. At the start of each minute you begin a set piece of work. When you finish, you rest until the next minute begins, then go again. It is one of the simplest and most useful formats in CrossFit and in strength and conditioning generally, because it builds rest into the workout and keeps you honest about your pace.
How an EMOM works
Take a simple example written on the whiteboard as "EMOM 10: 10 kettlebell swings". You start a timer. At 0:00 you do ten swings, which might take 20 seconds, then rest for the remaining 40 seconds. At 1:00 you do ten more. You repeat this until the ten minutes are up: 100 swings in total, with structured rest between sets.
The key rule is that the work and the rest share the same minute. If the set takes 50 seconds, you only get 10 seconds of rest. If you cannot finish the work inside the minute, the reps are too ambitious.
Alternating EMOMs
Many EMOMs rotate movements. "EMOM 12, alternating: (1) 12 calorie row, (2) 10 push-ups, (3) 15 air squats" means minute one is rowing, minute two push-ups, minute three squats, then back to rowing. Each movement gets done four times, and the muscles used in one minute recover while you work on something else.
E2MOM and E3MOM
The same idea with longer windows: every two minutes or every three minutes. These suit heavier lifts or longer pieces of work where 60 seconds is not enough.
EMOM vs AMRAP
The two formats are often confused because both use a fixed clock. The difference is what is fixed:
- EMOM: the work per minute is fixed; your rest varies with your speed.
- AMRAP: the total time is fixed; you decide your own pace and do as much work as possible.
An EMOM controls pacing for you, which is why coaches like it for beginners and for technical lifts. An AMRAP tests how well you can pace yourself. Both, and the other formats you will see on the board, are listed in our CrossFit terms explained glossary.
Why EMOMs work
- Built-in rest. You get a short recovery every minute, so quality stays higher for longer than in a continuous workout.
- Volume without sloppiness. Spreading 30 heavy reps across ten minutes is easier to do well than 30 reps in one go.
- Pacing practice. You learn how long ten burpees really takes you, which helps in every other workout.
- Easy to scale. Fewer reps, lighter loads or a simpler movement each minute keep the same structure for everyone in the class.
How to choose the right number of reps
A good working rule: the work should take roughly 30 to 45 seconds of each minute in a conditioning EMOM, leaving 15 to 30 seconds of rest. For a strength EMOM, the work might only take 10 to 15 seconds, with the rest of the minute used for recovery.
If you are still finishing your reps comfortably with half the minute spare by the last round, add a rep or two next time. If you are failing to finish within the minute by the middle rounds, cut the reps. It is better to complete every minute than to fall behind and turn the EMOM into an unstructured slog. Our guide to scaling CrossFit workouts covers how to adjust movements as well as reps.
Sample EMOMs
Beginner EMOM (12 minutes, alternating)
- Minute 1: 10 air squats
- Minute 2: 8 ring rows
- Minute 3: 30-second plank
Four rounds in total. Focus on full range of motion rather than speed.
Strength EMOM (10 minutes)
- Every minute: 2 deadlifts at a moderate weight you could lift for 5 or 6 reps
Twenty quality reps with plenty of rest. Keep the bar close and reset your position before each rep.
Conditioning EMOM (16 minutes, alternating)
- Minute 1: 12 to 15 calories on the rower
- Minute 2: 12 kettlebell swings
- Minute 3: 10 wall balls
- Minute 4: rest
The rest minute lets you hold a high effort in the working minutes. If you are rowing, our rowing machine technique guide will help you get more calories for the same effort.
Common EMOM mistakes
- Starting too hot. The first two minutes always feel easy. Choose a workload you could repeat for every round.
- Losing count of the minutes. Use a visible clock or a timer app that beeps at the top of each minute.
- Letting technique slide to "make the minute". If the only way to finish is with poor reps, reduce the reps.
- Forgetting to breathe in the rest. Use the remaining seconds to slow your breathing and set up for the next round.
Doing EMOMs at home
EMOMs suit home training because they need very little kit. Bodyweight squats, push-ups, lunges, burpees and sit-ups all work well, and a single kettlebell or dumbbell opens up many more options. On a dry evening you can even do running EMOMs on a quiet stretch of road, for example a 150-metre run each minute.
If you would rather have a coach set the reps and watch your form, classes at a CrossFit gym in Athlone use EMOMs regularly, and new members usually start with beginner classes.
Frequently asked questions
- What does EMOM stand for?
- EMOM stands for Every Minute On the Minute. You start a set amount of work at the beginning of each minute and rest for whatever time remains.
- Is EMOM or AMRAP better?
- Neither is better; they train different things. EMOMs control pacing and build quality volume, while AMRAPs test your ability to pace yourself over a fixed time.
- How long should an EMOM workout be?
- Most EMOMs last between 8 and 20 minutes. Short, heavy strength EMOMs are often 8 to 12 minutes; conditioning EMOMs commonly run 12 to 20 minutes.
- What happens if I can't finish the reps within the minute?
- Reduce the reps or the load so you can finish each set with at least a few seconds to spare. Falling behind removes the rest that makes the format work.