The workout EMOM (Every Minute On the Minute) is a method of conditioning physical that consists performing a set number of repetitions of an exercise at the beginning of each minute.
If you are a beginner, do not hesitate to consult ours CrossFit® glossary to better understand the jargon!
This protocol can be adapted for exercises with additional weights or simply with body weight, making it accessible to different levels of physical condition and training goals.
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How does an EMOM work?
To better understand how an EMOM works, let's see a practical example. One of the most famous EMOM workouts is the hero wod "Chelsea", which consists in:
- 5 pull-ups
- 10 push-ups
- 15 air squat
This scheme must be followed for 30 minutes EMOM style. This means that at the start of each minute, you need to complete 5 pull-ups, 10 push-ups, and 15 squats. The remaining time in the minute is dedicated to recovery.
For example, if you take 30 seconds to complete the three exercises, you will have 30 seconds of rest before starting the next series. At the stroke of a new minute, you must immediately start again with the planned exercises, maintaining this rhythm for the entire duration of the training.
The key to an EMOM workout is efficiency and speed in performing exercises. The faster you complete the required repetitions, the more time you have to recover, thus developing the ability to “active rest".
This is essential for many athletic preparations, such as in fighting sports, where it is crucial to recover quickly between intense actions.
If you can complete the repetitions in a short time, you will enjoy a longer rest period. Conversely, if you struggle to complete reps (or choose too many), you'll find yourself running out of recovery time, compromising the effectiveness of your EMOM training.
5 Reasons to Try an EMOM
1. Efficiency
One of the main ones Advantages of EMOM sessions is their efficiency. By structuring work and rest periods, you maximize training volume in a limited amount of time.
This approach is ideal for those who have a busy schedule but still want to do an intense and productive workout.
Additionally, the high-intensity nature of EMOM can help burn a large number of calories, promoting weight loss and improving the metabolism.
2. Improved Work Capacity
EMOM training improves your work capacity, that is, yours ability to perform a large volume of work in a given time and recover quickly between sets.
By progressively increasing this capacity, you can do more work in less time, thus increasing your force, endurance and muscle growth potential.
This type of training can also improve your cardiovascular efficiency, as it forces the heart and lungs to work hard to sustain the effort.
3. Mental Toughness
EMOM sessions require remarkable mental resistance. The pressure of completing reps in a limited time, combined with increasingly shorter rest periods as fatigue accumulates, pushes your mind to its limits.
This type of training will help you helps develop strong discipline and determination, qualities that can be useful not only in sport but also in everyday life.
4. Evolutionary Format
One of the main strengths of EMOMs is their flexibility. You can adapt sessions based on your fitness level and goals.
If the number of repetitions is too high, reduce it. If an exercise is too difficult, modify it to make it more accessible. Likewise, you can increase the repetitions or loads to intensify the workout.
For example, a beginner might start with basic exercises like push-ups and squats, while a more advanced athlete might incorporate complex movements like clean and jerks or snatch.
5. Adaptability
EMOMs are adaptable to various training objectives, whether it's improving endurance, developing maximal strength, or working on specific intermediate goals.
endurance, opt for higher repetitions with light loads. For the force, use heavier loads and lower repetitions.
Additionally, you can include a variety of exercises to work different parts of the body, making the workout complete and balanced. This type of adaptability makes the EMOM suitable for both those who train at home and for those who frequent the box.
In short: the EMOM is a Versatile and effective method for improving strength, stamina and mental endurance. Thanks to its structure, it can be easily integrated into any training program, offering a continuous and stimulating challenge.
Don't hesitate to try this EMOM session for training.
Now it's your turn!