Gym Lingo: EMOM

EMOM stands for Every Minute On the Minute.

This style of workout requires focus on the clock. When doing an EMOM, you start your exercises on the top of the minute, and after completing the prescribed work, rest all the remaining time in the minute before starting the process over.

EMOM 10: 5 push ups

This means you’ll complete 5 push ups at the top of each minute, rest all the remaining time and start again at the top of the next minute. The way this is written, you would do this for 10 rounds, or 10 minutes. This is a nice way to practice, challenge technique, build volume and sprinkle in some conditioning while lifting.

Another variation of and EMOM can be with multiple exercises, with each movement getting their own minute.

EMOM 21:

Minute 1: 5 pull ups

Minute 2: 10 kb swings

Minute 3: 50ft sled march

In this scenario, you would complete 7 rounds of the 3 movements equalling 21 minutes total. This style of workout builds work capacity and gets more difficult as minutes on the clock tick by.

EMOMs are great way to be time efficient and cram a lot of work in while keeping yourself on a strict pace. They’re one of my personal favorite workouts (lately) because it forces me to get to work, and I can get a lot done in a short period of time.

Justin Miner

@justinminergain