EMOM

EMOM, or Every Minute On the Minute, is a workout protocol used in many conditioning and strength programs. It structures work and rest into fixed time cycles, creating predictable starts and short windows of recovery.

In a typical EMOM, a coach prescribes a specific amount of work to be completed at the start of each minute. You perform the prescribed reps or task, and then you rest for the remainder of the minute. When the work finishes before the minute ends, the remaining time is rest until the next minute begins. If the task takes longer than a minute, the usual approach is to adjust by reducing reps or scaling the movement so that the effort fits into a minute, or to accept shorter rest and continue with the next minute.

Variations include standard EMOM (one task repeated every minute), E2MOM or every 2 minutes on the minute (one minute on, one minute off), alternating EMOM (switching movements each minute), and more complex formats that cycle through multiple movements within each minute.

Benefits of EMOM include efficient use of training time, improved work capacity, and the opportunity to practice technique under mild fatigue. It is commonly used in CrossFit and general strength and conditioning, and can be scaled by adjusting reps, load, or movement complexity to suit different fitness levels.

Programming tips: start with a comfortable target and a rest window of about 20 to 40 seconds; choose movements that maintain form; track performance across sessions to monitor progress; and avoid excessive volume or overly technical movements when fatigue is high. As with all conditioning work, prioritize safety and proper warm-up.