WOD format · Every minute on the minute
EMOM WORKOUT
Every Minute On the Minute. At the start of each minute you do a set amount of work. Whatever is left of that minute is your rest. Then the next minute starts.
- EMOM for 10 minutes:
- Odd minutes: 12 cal row
- Even minutes: 10 wall balls
Log: all minutes completed? Note the load and where you fell behind.
What an EMOM workout is
An EMOM fixes both the work and the time. Every minute starts with the same task, so the faster you work, the more you rest. If the work takes you 40 seconds, you get 20 seconds of rest before the next round.
EMOMs are great for practising skills and heavy lifts with built-in rest, and for conditioning with a steady rhythm. Common variations are E90S (every 90 seconds), E2MOM or E3MOM (every 2 or 3 minutes) and alternating EMOMs, where odd and even minutes have different movements.
How to score and log EMOM
- Completed or not: the simplest log is “all 10 minutes completed” plus the load and reps.
- When you fall behind: note the minute where you could no longer finish the work in time, for example “failed in minute 8”. That is the number to beat next time.
- Max-effort EMOMs: some EMOMs ask for max reps in the remaining time. Then record the reps for each round or the total.
The workout tracking guide compares the scoring of all WOD formats side by side.
EMOM strategy and tips
- Aim for 30 to 45 seconds of work. If your work takes 55 seconds, you get no rest and the EMOM turns into a slow AMRAP. Scale reps or load until it fits.
- Start each minute on time. The rest is part of the workout. Use the beeps in the timer and be at the bar when the minute turns.
- Heavy EMOMs: for strength work like power cleans or squats, keep the same load across all rounds before adding weight next time.
EMOM workout examples
- Strength: E2MOM for 10 minutes, 3 front squats at about 75 % of your 1RM (see the 1RM calculator).
- Skill: 12-minute EMOM of 5 strict pull-ups and 30 seconds of handstand hold practice.
- Conditioning: 20-minute alternating EMOM of 15 cal bike, 12 kettlebell swings, 10 burpees and 1 minute rest.
Frequently asked questions
What does EMOM stand for?
EMOM stands for “every minute on the minute”. At the start of each minute you do a fixed amount of work and rest for the remaining seconds.
What happens if I cannot finish in the minute?
Scale the reps or load so the work takes about 30 to 45 seconds. If you still fall behind late in the workout, note the minute where it happened and use it as your target next time.
What is an E2MOM?
An E2MOM is “every 2 minutes on the minute”: the same idea with a 2-minute interval, usually for heavier lifts or longer pieces of work.
Log your EMOM workouts in FreeWOD
FreeWOD is a free WOD tracker for iPhone and Android with EMOM built in as a workout format, next to the other common formats. Log your score with notes and RPE, save workouts as templates and compare repeat attempts. No account, no ads, your data stays on your device.