Using EMOM's for Strength Development


EMOM's a.k.a. "every minute on the minute." ⠀

Basically, start the clock and do X number of reps/distance /calories... = "work". If it takes you 20 seconds, you get 40 seconds rest before the next minute. ⠀

When the clock ticks over 58, 59, 60... you do X number of reps/distance /calories again. If it takes you 25 seconds this time, then you get 35 seconds rest. ⠀

And you repeat this process for as long as you want. ⠀

EMOM's are often used in conditioning workouts - something like 12 cal assault bike every minute on the minute for 30 minutes. Or 5 burpees and a 100m run every minute on the minute for 20 minutes. ⠀

But I like to use them for strength development. Instead of doing calories or distances, I'll do 1-3 reps EMOM. ⠀

I use this as a way to build volume at a high percentage of my 1 rep max. It also gives me adequate time to recover and work on other things like mobility / soft tissue in between.