Every Minute, On the Minute. Do your reps. Rest until the next minute. Repeat.
EMOM is one of the most efficient conditioning protocols ever invented. The structure is simple: at the top of every minute, do a fixed number of reps. The faster you finish, the more rest you get. Once you can't finish in 60 seconds, the EMOM is over.
The Virtus Athlete app has an EMOM timer built in along with Tabata, AMRAP, and custom intervals. Download it, clear audio cues, no need to watch the screen.
How EMOM Works
- Set a duration: 10, 12, 15, or 20 minutes typically.
- Pick an exercise (or two).
- Set a rep target you can complete in 30-45 seconds.
- Start a timer. At 0:00, do your reps. Rest until 1:00. Repeat.
- Stop when: the duration ends OR you can't finish reps before the next minute.
The key principle: choose a rep count that requires effort but leaves rest. If you can't finish in 50 seconds with 10 seconds to recover, you're going too hard.
EMOM vs AMRAP vs Tabata
| Protocol | Structure | Best For |
|---|---|---|
| EMOM | Reps every minute, rest balance | Strength endurance, skill volume |
| AMRAP | As many rounds as possible in fixed time | Conditioning, total work output |
| Tabata | 20 sec work / 10 sec rest × 8 | Anaerobic capacity, max intensity |
EMOM is the most controlled, you can scale rest by adjusting reps. AMRAP demands you set your own pace. Tabata leaves no choice.
7 EMOM Workouts
1. Beginner Conditioning EMOM (10 min)
Every minute:
- 10 air squats
- 10 push-ups (knee push-ups if needed)
Alternate movements each minute. Total: 5 rounds of each.
2. Kettlebell EMOM (12 min)
Every minute:
- 12 kettlebell swings (24 kg / 16 kg)
Simple, brutal, builds posterior chain endurance.
3. Deadlift Strength EMOM (15 min)
Every minute:
- 5 deadlifts at 60-65% of 1RM
15 minutes = 75 total reps at moderate intensity. High volume, controlled fatigue.
4. Push-Pull EMOM (16 min)
Every odd minute (1, 3, 5...):
- 8 pull-ups
Every even minute (2, 4, 6...):
- 12 push-ups
8 rounds total of each.
5. Burpee Conditioner (10 min)
Every minute:
- 10 burpees
Most people fail this around minute 6. Scale to 7 or 8 burpees if needed.
6. Olympic Lift Skill EMOM (12 min)
Every minute:
- 2 power cleans at 60-70% of 1RM
Light enough to maintain technique. 24 total reps over 12 minutes.
7. Hyrox Prep EMOM (20 min)
Every minute:
- 12 wall balls (6 kg / 4 kg, Hyrox Open standard)
20 rounds = 240 wall balls. Brutal preparation for the 100-rep wall ball station in Hyrox.
Choosing Rep Counts
The right rep count for an EMOM:
| Effort Level | Time Per Round | Rep Count Should... |
|---|---|---|
| Easy | 25-35 sec | Allow plenty of rest |
| Moderate | 35-45 sec | Leave 15-25 sec rest |
| Hard | 45-55 sec | Leave 5-15 sec rest |
If you finish in under 30 seconds, the workout is too easy. Increase reps or weight.
If you can't finish in 55 seconds within the first 3 rounds, the workout is too hard. Decrease reps or weight.
Common EMOM Mistakes
1. Going too hard early. First few rounds feel easy. Then minute 5 hits and you can't recover. Pace from rep 1.
2. Skill-heavy movements. Muscle-ups, snatches, double-unders all break down under EMOM fatigue. Save them for non-EMOM training.
3. Not adjusting reps for fatigue. If you barely make minute 5, drop reps for the rest. EMOM works only if you complete every round.
4. Using EMOM as your main training. EMOM is conditioning, not strength. Train strength separately with conventional sets and rest.
When to Use EMOMs in Your Program
- Conditioning finishers: 8-12 minute EMOM at the end of a strength session.
- Skill volume: Light weight Olympic lifts EMOM-style to accumulate reps.
- Active recovery days: Light kettlebell or rowing EMOMs.
- Hyrox/CrossFit prep: Specific movement preparation.
EMOMs work best 1-2 times per week, not daily.
Looking for a workout tracker?
If you want to make real progress and build discipline in the gym, use Virtus Athlete. Free on iOS and Android.
