~20 min
Identical structure to an EMOM but the work interval is stretched to every 2 minutes instead of every 1, allowing heavier loads or more volume per set with proportionally more rest.
How it works
Set a clock for X total minutes (must be a multiple of 2). At 0:00 perform the prescribed work (e.g. a heavier strength set), then rest the remainder of the 2-minute window. Repeat at 2:00, 4:00, 6:00, etc.
Pros
- More rest per set than a standard EMOM — supports heavier loads
- Still keeps a hard time cap on total session length
- Good middle ground between straight sets and EMOM
Cons
- Less metabolically demanding than a 1-minute EMOM
- Requires careful load selection to still be a stimulus in the rest window
- Less common — may need to explain the format to lifters
Best for
Heavier strength work under a timerOlympic lift technique work with heavier loadsKettlebell get-ups or heavy carries
Examples
- E2MOM 20: 3 Front Squats @ 75%
- E2MOM 16: 1 Turkish Get-Up per side
Notes
Sometimes written 'E2MOM' or just 'every 2 min.' Extends naturally to E3MOM, E5MOM etc. for even longer rest windows around heavier singles/doubles.