CrossFit Sweat Shop – Walnut Creek

From the Blog

Every Minute on the Minute

Oh the ever familiar EMOM format! Chances are a majority of you have seen this format in one way or another, we use it a lot when we program some strength workouts. For example…

14:00 EMOM

2 Squat Cleans or Squat Snatches

14:00 Alt EMOM

  1. 5 Deadlifts
  2. 10 Push Ups

8:00 Alt EMOM

  1. 1-5 Ring Dips
  2. 1-5 Strict Pull Ups

I love these formats because for one, it keeps me focused and I’m less likely to get distracted when the clock is running. But as of late, I’ve been experimenting with longer EMOMs and trying to turn them into really effective conditioning pieces. Check it out…

Every 3:00 for 30:00

20/15 Cal Bike

200m Run

10 Air Squats

30:00 Alt EMOM

  1. :45 Max Cal Ski
  2. :45 Max Cal Bike
  3. :45 Max Cal Row

Every 2:30 for 30:00

70m Sled Push

6 Cal Bike

5 Burpees

Every 4:00 for 20:00 

403m Run

5 Strict Pull Ups

14:00 Alt EMOM

  1. :50 Max Rep Thrusters
  2. :50 Max Cal Row

These are great workouts, if you have the time during open gym or on your own, to build a good conditioning base. What I enjoy about these workouts is, not only does it keep you moving, it’s a great way to mentally challenge yourself as each new set comes along. My recommendation is start off with a conditioning EMOM somewhere in the range of 12 to 20 minutes and gradually build your capacity to 30 minutes or more! It’s also a great method in that it really improves your ability to recover, as you’ll usually have a minute or less depending on the EMOM format. If you’d like to join me in one, feel free to hop in as I’m constantly testing out new formats for you all! If you’d like some ideas in specific yo your ability level, feel free to ask any of your coaches as well! Enjoy!

About Marko

CrossFit Sweat Shop Coach since 2014

Have your say