EMOM for Conditioning, Not Just for Strength!

EMOM = Every Minute On The Minute

By now most of you are comfortable with this format as we utilize it for strength on a weekly basis. For example, you may have seen something like this…

Every 1:00 for 12:00

2 Clean & Jerks

We use another form of this EMOM, an alternating EMOM, when we incorporate skills before the main workout. This would look like…

Alt. Every 1:00 for 8:00

1) 5 Pull Ups

2) 5 Push Ups

Rarely used in classes, but highly effective, is when we use EMOM’s in the manner of conditioning. The most common format you may have seen is the “Fight Gone Bad” format. If you’re not familiar with the “FGB” style, it’s when you perform a movement for max reps in a minute, followed by another movement for max reps in a minute, and so on. Or something like this…

“FGB” Stlye

1:00 Max Reps Wall Balls

1:00 Max Reps Cal Row

1:00 Max Reps Burpees

1:00 Rest

For today, I wanted to give you guys some different examples of using EMOM’s for conditioning on your own. It’s a lot easier to get creative with conditioning EMOM’s when working on your own or with a few buddies because you can add elements such as a certain number of reps to hit. Sometimes I enjoy this format compared to the 1:00 of max reps in the sense that it adds a different type of mental stress knowing you have to hit a certain number of reps each minute. This may look a little something like this…

Alt Every 1:00 for 10:00

1) 15 Wall Balls

2) 15 Cal Row

3) 15 Burpees

Another way to create conditioning EMOM’s is by putting a whole bunch of movements together to create a chipper in a sense, like this…

Every 7:00 for 21:00

30 Wall Balls

30 Cal Row

30 Burpees

Every 10:00 for 30:00

1 Mile Run

As you can see, the possibilities are endless and only limited by your creativity! One of the many reasons I love about programming and CrossFit! The challenge with creating conditioning EMOM’s with a set amount of work is understanding your abilities and creating something that is both challenging but doable for the individual. If you would like a few extra conditioning EMOMs or more ideas feel free to reach out to myself or your other coaches. Enjoy!