~10 min
Perform prescribed reps at the top of each minute. Rest for the remainder of the minute. Repeat for N minutes.
How it works
Set a clock for X total minutes. At 0:00, perform the prescribed work. Whatever time remains in that minute is rest. At 1:00, work begins again. Continue until the clock reaches X minutes. Alternating EMOMs assign different movements to odd vs. even minutes.
Pros
- Time-efficient
- Auto-regulating (rest scales inversely with output speed)
- Great for skill work + conditioning combined
- Easy to progress (add reps, add minutes, or add load)
Cons
- Can become sloppy under fatigue if reps are too high
- Requires a timer/clock
- Not ideal for true max-effort strength work
Best for
ConditioningSkill practice (Olympic lifts, kettlebell ballistics)Kettlebell workMetabolic conditioning
Examples
- EMOM 10: 10 KB swings
- EMOM 20 alt: Odd - 5 pull-ups, Even - 10 push-ups
- Death by burpee (add 1 rep each min)
Notes
One of the most widely used CrossFit-derived formats outside of CrossFit gyms — extremely popular in kettlebell and general strength-conditioning programming.