Why I Love EMOMs
APRIL 27, 2021 | WORDS BY JASON KHALIPA
An EMOM means Every Minute on The Minute and it is my favorite type of workout. They are the most effective style of workout I have found for 2 main reasons:
01.
It provides a great opportunity to work on your movement real time between minutes
One of my favorite examples of this is 5 muscle ups every minute on the minute for 10 minutes. Another good example is one heavy snatch every minute on the minute for 20 minutes. The idea here is that the work should take you less than :20 providing you :40 to evaluate how the reps felt and improve your position on the next minute. If you feel good after that set, repeat! If the set felt a little off, make adjustments as needed.
Typically when I am working more skill specific EMOM’s I like to keep a ratio of at least 1:1 work to rest if not more. EMOM’s provide a minute by minute opportunity to reset your position and perform the movement as expected, utilize this to your advantage!
02.
It is a great way to use the clock as an indicator of your performance, improves your conditioning and pushes you to achieve your goals.
An example of an EMOM would be 15 burpees every minute for 10 minutes. The goal is to accomplish this task within the minute providing some rest before the next minute begins. This is a great example of how EMOM’s can improve your conditioning. The first time you do this workout you may be able to accomplish 15 for 4-5 minutes before falling off pace and not finishing the 15. Assuming you could not accomplish the task, the next time you attempt this workout you can see if you can get one minute further.
You can also adjust the burpees mid way through the workout and see if you can hang on until the finish. Ideally when I am approaching more conditioning style EMOMS I like to focus on :45 work and :15 rest ratio. Eventually as the workout progresses it may take me up to :55 to accomplish the task.
Start by testing a few EMOM’s, motivate yourself to push the pace to start and see if you can hang on. Every minute is a new minute to accomplish your goal. Set the goal, create the strategy, and do your best to not deviate from it.
Keep training hard and putting in #EffortOverEverything!
