Tyler Fortner - 50 EMOM Workouts from Amateur to Animal

What Is an EMOM? EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. Meaning, if the specified work takes you 40 seconds to complete, you can rest the remaining 20 seconds before starting the next movement. What are the benefits of EMOM training? -Pacing: EMOMs remove much of the thinking from a workout; the clock decides when youll be working and when youll be resting. Every minute youll also be able to see if youve done the prescribed work in a faster or slower pace. Lets say the workout calls for an 8 minute EMOM of 10 wall balls. -Progression: EMOMs are a great tool for measuring progressions from week to week. -Progression: EMOMs are a great tool for measuring progressions from week to week.

Back to the wall ball EMOM example. Week 1 you may want to complete 10 wall balls every minute on the minute for 8 minutes while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2 you could increase the number of wall balls you do every minute or the total length of the workout. -Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills. -Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute.

How did you feel? How was your technique? Did your pace slow significantly? After analyzing each set, EMOMs allow you to redo the work at the start of the new minute. 1. 10 Minute EMOM 10 Calorie Assault Bike + Max Power Clean and Jerks (135#/95#) for the remainder of the minute *Score will be the number of clean and jerks completed. Scaling: Decrease weight to (95#/55#) 2. 21 Minute EMOM (7 Rounds) 1st) 5 Burpee Box Jump Overs + 5 Muscle Ups 2nd) 5 Burpee Box Jump Overs + 5 Deadlifts (275#/185#) 3rd) 5 Burpee Box Jump Overs + 5 Toes To Bar Scaling: Intermediate: 4 BBJO, 5 Pullups, 225#/115# Deadlift Rookie: 4 BBJO, 5 Ring Rows, 115#/75# Deadlift, abmat situps 3. 10 Minute EMOM 10 Thrusters (95#/65#) + 1 Rope Climb Scaling: 10 Thrusters (75#/55#) + 3 Pullups 5. 21 Minute EMOM (7 Rounds) Min 1) 20 Kb Swings (70#/53#) Min 2) 15 GHD Situps with 10# Plate Min 3) 10 Pistols Squats Scaling: Intermediate: 20 kb swings (53#/35#), 15 abmat situps, 20 airsquats Rookie: 15 kb swings (45#/25#), 15 abmat situps, 15 airquats 6. 12 Minute EMOM 8 Toes to Bar + 3 Power Cleans (135#/95#) Scaling: Intermediate: 8 toes to bar, 3 power cleans (95#/55#) Rookie: 10 abmat situps, 3 power cleans (45#/35#) 7. 20 Minute EMOM (5 Rounds) Min 1) 15 Cal Row/Ski Min 2) 6 DBall Overs 150# Min 3) 50ft Handstand Walk Min 4) 6 Muscle-ups Scaling: Intermediate: 15 Cal Row, 6 DBall Overs (100#), 10 HSPU, 4 Muscle-ups Rookie: 10 Cal Row, 6 DBall Overs (80#), 8 HSPU, 8 Ring Dips 8. 10 Minute EMOM 3 Box Jumps 30"/24" + 5 kb Swings 70#/35# + 10 Back Squats (from the floor) 135#/95# (Yes, It's Possible!) Scaling: Intermediate: 3 Box Jumps (24"/20"), 5 Kb Swings (53#/35#), 8 Back Squats (135#/95#) Rookie: 2 Box Step-Ups (24"/20"), 4 Kb Swings (35#/25#), 6 Back Squats (95#/75#) 9. 45 Minute EMOM Mins 0-15 EMOM) 5 Bar Muscle ups Mins 15-27 EMOM) 12 Thrusters (95#/65#) Mins 27-36 EMOM) 9 Burpees Mins 36-42 EMOM) 15 GHD Situps Mins 42-45 EMOM) 15 Calorie Row Scaling: Intermediate: 6 Pullups, 10 Thrusters (95#/65#), 9 Burpees, 15 abmat situps, 15 Cal Row Rookie: 4 Pullups, 10 Front Squats (95#/65#), 7 Burpees, 12 abmat situps, 12 Cal Row 10. 15 Minute EMOM (5 Rounds) Min 1) 20 Calorie Row/Bike Min 2) 8 Kb Swings (70#/53#) + 8 HSPU Min 3) 50 Double Unders Scaling: Intermediate: 15 Cal Row/Bike, 8 Kb Swings (53#/35#), 6 HSPU, 30 Double Unders Rookie: 12 Cal Row/Bike, 8 Kb Swings (45#/35#), No HSPU, 30 Single Unders 11. 10 Minute EMOM 1st) 20 Front Squats (95#/65#) 2nd) Rest ..then.. 10 Minute EMOM 1st) 20 Push Press (95#/65#) 2nd) Rest Scaling: Intermediate: 15 Front Sqauts, 15 Push Press Rookie: 10 Front Squats, 10 Push Press 12. 10 Minute EMOM 1st) 20 Push Press (95#/65#) 2nd) Rest Scaling: Intermediate: 15 Front Sqauts, 15 Push Press Rookie: 10 Front Squats, 10 Push Press 12.

Death by Clean and Jerk (135#/95#) 1 C+J on the 1st Minute 2 on the second 3 on the third etc........ *Go until you can no longer complete reps within the 1 minute. Scaling: 95# 13. 10 Minute EMOM Min 1) 15 Chest to Bar Pullups Min 2) 5 Strict Press + 10 Pushpress (135#95#) Scaling: Intermediate: 15 Pullups or 10 Chest to Bar, Presses 95# Rookie: 10 Jumping Pullups, Presses 45# 14. "Kalsu" 100 Thrusters for time (135#/85#) Stop and do 5 Burpees every minute starting at 0:00 until thrusters are completed Scaling: Intermediate: Thrusters (95#/65#), 4 Burpees Rookie: Thrusters (75#/55#), 4 Burpees 15. 18 Minute EMOM (6 Rounds) Min 1) 15 Pushpress (95#/65#) Min 2) 15 Burpees Min 3) 15 Calorie Row Scaling: Intermediate: Same Rookie: 15 Pushpress (75#/55#), 12 Burpees, 12 Cal Row 17. 18 Minute EMOM (6 Rounds) Min 1) 15 Pushpress (95#/65#) Min 2) 15 Burpees Min 3) 15 Calorie Row Scaling: Intermediate: Same Rookie: 15 Pushpress (75#/55#), 12 Burpees, 12 Cal Row 17.

Thruster Ladder Starting at 95# complete 5 thrusters every minute. Add 10# every 5 minutes for as long as you are able. Scaling: Start with an empty bar 18. 15 Minute EMOM Build to a Heavy Complex of: 1 Power Clean + 3 Front Squats + 1 Jerk No Scale 19. Every 6 Minutes for 18 Minutes (3 Rounds) 30 Wallballs 20# 9 Muscle Ups 6 Squat Snatches (155#/115#) All 3 movements completed within 6 minutes. 3 rounds total. 3 rounds total.

Scaling: Intermediate: 20 Wallballs, 9 Chest to Bar Pullups, 6 Squat Cleans (135#/95#) Rookie: 20 Wallballs, 9 Pullups, 6 Power Cleans (95#/65#) 20. Every 3 Minutes for 15 Minutes (5 Rounds) 400 Meter Row + 20 Ball Slams 20# No Scale 21. Every 6 Minutes for 30 Minutes (5 Rounds) 100 Foot Prowler Push (150#) 100 Double Unders 10 Muscle Ups Scaling: Intermediate: 100ft Farmers carry (2x50lb DB), 80 Double Unders, 10 Chest to Bar Pullups Rookie: 100ft Farmers carry (2x35lb DB), 50 Single Unders, 10 Pullups 22. 20 Minute EMOM Min 1) 20 Wallballs (20#/14#) Min 2) 15 Toes To Bar Scaling: Abmat Situps instead of toes to bar 23. 10 Minute EMOM 2 Back Squats *Scale to 85% of your 1 rep max 24. 20 Minute EMOM *Build to the heaviest possible complex of: 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk 26. 10 Minute EMOM 5 Clean Pulls (65% of your 1 rep max clean) + 3 Bar Facing Burpees + 1 Squat Clean 27. 20 Minute EMOM Min 1) 10 Toes To Bar Min 2) 10 Push Ups Scaling: Abmat Situps instead of toes to bar 28. 15 Minute EMOM Min 1) 10 Kb Swings (70#) Min 2) 50 Double Unders Min 3) 20 Ball Slams (30#) Scaling: Intermediate: 10 Kb Swings (53#/35#), 50 Double Unders, 20 Ball Slams (20#/14#) Rookie: 10 Kb Swings (45#/25#), 30 Single Unders or 15 Double Unders, 20 Ball Slams (20#/14#) 29. 30 Minute EMOM Mins 1) 15 DB Snatch (50#/35#) Min 2) 15 Cal Row Min 3) 15 DB Clean (50#/35#) Min 4) 50 Double Unders Min 5) Rest Scaling: Intermediate: 35#/20# DB Rookie: 12 DB Snatch (20#/10#), 12 Cal Row, 12 DB Clean, 30 Single Unders or 15 Double Unders 30. 21 Minute EMOM Min 1) 10 Burpees Min 2) 10 SHSPU Min 3) 10 Goblet Squats (53#) Scaling: Normal HSPU or Pikes Pushup, (35#/20#) Goblet Squats 31. 20 Minute EMOM Min 1) 2 Snatches @80% Min 2) 4 MuscleUps Scaling: Intermediate: 4 Chest to Bar or 2 MuscleUps Rookie: 4 Pullups or 2 Chest to Bar 32. 20 Minute EMOM Min 1) 2 Snatches @80% Min 2) 4 MuscleUps Scaling: Intermediate: 4 Chest to Bar or 2 MuscleUps Rookie: 4 Pullups or 2 Chest to Bar 32.

Every 90 Seconds for 12 Minutes 3 Deadlifts @85% + 3 Rope Climbs Scaling: 6 Pullups 33. "Chelsea" 30 Minute EMOM 5 Pull Ups 10 Pushups 15 Squats *Wear a 20# vest if able 34. 30 Minute EMOM 1st) 15 Calorie Ski 2nd) 10 Box Jumps (36"/30") 3rd) 5 Dball Over Shoulder (150#) Scaling: 10 Box Jumps (30"/24"), 5 DBall Overs (100#) 35. 30 Minute EMOM Min 1) 4 Burpee Box Jump Overs + 8 SHSPU Min 2) 4 Burpee Box Jump Overs + 4 Muscle Ups Min 3) 4 Burpee Box Jump Overs + 6 Sandbag Cleans 100# Scaling: Intermediate, 4 BBJO, 8 HSPU, 2 MuscleUps or 4 Chest to Bar Pullups Rookie: 3 BBJO, 8 Hand Release Pushups, 4 Pullups, 8 Wallballs 36. 3 minute EMOM 1 minute rest x 4 rounds 8 Alt DB Snatches (50#/35#) + 8 Goblet Squats (50#/35#) + 8 Box Jumps (24"/20") Scaling: Intermediate: 7 Alt DB Snatches (50#/35#), 6 Goblet Squats (50#/35#), 5 Box Jumps (24"/20") 37. 21 minute EMOM Min 1) 40 Double Unders + 5 Hang Clean and Jerks (115#) Min 2) 6 toes to bar + 4 Chest to bar + 2 Muscle Ups Min 3) 15 Calories on the bike Scaling: 20 Double Unders, 5 HC+J (115#/75#), 4 ttb, 2 c2b, 1 muscleup, 15 Cal Bike 38.