core
• intermediate LevelEMOM (Every Minute on the Minute)
EMOM training challenges athletes to complete a specific amount of work within a 60-second window. The remaining time in the minute is your rest. It tests work capacity and pacing.
Physiology & Adaptations
Forces the body to recover efficiently from anaerobic efforts in very short windows. It trains aerobic power (recovery speed) and lactate threshold tolerance.
Key Benefits
Improves work capacity under fatigue.
Built-in pacing discipline.
High training density (large volume in short time).
Develops mental toughness.
Sample Session
Blueprint
Min 1: 15 Kettlebell Swings -> Min 2: 12 Burpees -> Min 3: 40s Plank Hold. Repeat for 15 minutes.Common Pitfalls
Picking a rep scheme that takes >45s to complete immediately.
Failing to scale down when form degrades.
Treating it like an AMRAP and ignoring the rest interval.
Specifications
Duration10-30m
Intensityintermediate
Focuscore
Progressive Overload
Increase the work per minute (e.g., 10 reps -> 12 reps) or increase the total duration of the EMOM (10 min -> 12 min).
Setup Checklist
1
Set the total duration (number of intervals).2
Define the exercises to be performed each minute.3
Adjust the workload to ensure 15-20s of rest per minute initially.