Cracking the Code: Exploring the Meaning of EMOM in Crossfit

AvatarByGenny Wilkinson Priest

Crossfit has taken the fitness world by storm with its intense and exciting workouts. Along with the intense exercises, there are also countless unique terms and acronyms used in the Crossfit community. One of these terms that you may have come across is “emom,” which stands for “every minute on the minute.” But what exactly does this term mean in the context of Crossfit? In this article, we will delve into the meaning of emom in Crossfit, its benefits, and how to incorporate it into your training routine. So if you’re curious about this popular term and eager to spice up your fitness regimen, let’s dive into what emom really means in Crossfit.

The Origins of EMOM in CrossFit

EMOM, or Every Minute on the Minute, is a popular format commonly used in CrossFit training. It involves performing a set number of exercises or reps within a designated time frame, usually one minute. Once the exercises are completed, any remaining time within that minute is used for rest. Then, on the next minute, the cycle is repeated with a new set of exercises.

This format was first introduced by CrossFit founder Greg Glassman in 2009 as a way to provide structure and intensity to workouts. Since then, it has become a staple in CrossFit WODs (workout of the day) and has also been adopted by other fitness programs and coaches.

The EMOM format was derived from Tabata training, which involves high-intensity intervals performed for 20 seconds with 10 seconds of rest in between. However, the EMOM format allows for longer work intervals and rest periods that can be adjusted based on individual fitness levels.

The Benefits of Adding EMOM Workouts to Your Routine

Incorporating EMOM workouts into your training regimen offers several benefits for both beginners and advanced athletes. Here are some of the key advantages:

1. Increased Intensity:
The limited time frame in an EMOM workout forces you to work at a high intensity level throughout the entire duration. This helps improve your overall cardiovascular endurance and increases your anaerobic capacity.

2. Efficient Use of Time:
With an EMOM workout, you can complete a full body workout in just 10-20 minutes. This makes it perfect for busy individuals who don’t have much time to spare but still want an effective workout.

3. Versatility:
EMOM workouts can be tailored to suit different fitness levels and goals. You can choose different movements and modify them based on your abilities. This allows for constant progression as you improve.

4. Mental Toughness:
EMOM workouts are physically demanding, but they also require a certain level of mental endurance. Pushing through each round and completing the set number of reps within a minute can be challenging, but it builds mental toughness and prepares you for other physical challenges.

5. Enhanced Coordination and Endurance:
The short rest periods in an EMOM workout require you to quickly transition between movements, improving your coordination and endurance. This is especially beneficial for sports that require agility and quick movements like basketball or soccer.

How to Structure an EMOM Workout

Here’s an example of how you can structure an EMOM workout:

1. Choose the exercises:
Select 4-5 compound exercises that target different muscle groups and can be modified based on your fitness level. Some examples include burpees, squats, push-ups, pull-ups, and lunges.

2. Determine the set length:
Decide on the duration for each set. Beginners can start with a shorter time frame (e.g., 30 seconds) while advanced athletes can aim for longer sets (e.g., 60 seconds).

3. Set the number of reps:
Select a challenging yet achievable number of reps for each exercise within the designated time frame.

4. Rest time:
Determine how much rest you’ll take in between each set. This could be anywhere from 10-30 seconds depending on your fitness level and the exercises performed.

5. Set the timer:
Set a timer for your desired time frame (e.g., 20 minutes) with one-minute intervals.

6. Start the workout:
As soon as the timer starts, begin with your first exercise and complete the designated number of reps in the given time frame. Use any remaining time to rest before moving on to the next exercise at minute two.

7. Repeat until completed:
Repeat this cycle for all sets until you’ve completed the designated number of rounds or time frame.

Important Aspects to Consider When Doing EMOM Workouts

While EMOM workouts offer numerous benefits, it’s essential to keep a few things in mind to ensure safe and effective training. Here are some important aspects to consider:

1. Form over speed:
It’s crucial to prioritize proper form and technique over speed when performing exercises within a time frame. This will not only prevent injuries but also ensure that you’re targeting the right muscles and getting the most out of each movement.

2. Listen to your body:
EMOM workouts can be intense, so listen to your body and take rest breaks as needed. It’s better to rest for a few seconds than risk compromising your form or injuring yourself.

3. Start slow:
If you’re new to EMOM workouts, start with shorter sets and fewer rounds. As you progress, you can increase the intensity and duration of your workouts.

4. Mix it up:
Varying the exercises, duration, reps, and rest periods in your EMOM workouts will keep things interesting and challenging your body in different ways.

5. Stay hydrated:
With short rest periods, it’s easy to forget about drinking water during an EMOM workout. However, maintaining proper

Understanding the Concept of EMOM in Crossfit

Crossfit is a popular form of high-intensity functional fitness that has been gaining widespread popularity in recent years. One of the key aspects of Crossfit workouts is the use of various workout protocols, such as AMRAP, TABATA, and EMOM. Among these, EMOM (Every Minute on the Minute) is recognized as one of the most challenging and intense workout protocols.

But what exactly does EMOM mean in CrossFit? In simple terms, it refers to a particular workout structure where an athlete performs a specific number of repetitions of a prescribed exercise within a minute, resting for the remainder of that minute. This process is then repeated for several rounds. However, there is more to EMOM than just doing as many repetitions as you can within one minute.

The Structure and Benefits of EMOM Workouts

EMOM workouts usually consist of a set number of exercises performed at an intense pace for a specified period. The duration can vary, but commonly ranges between 10 to 20 minutes. Each round lasts one minute, after which you get to rest before starting the next round. The main objective here is to complete each set within that one-minute time frame.

The primary benefit of this workout protocol is that it enables an athlete to work on specific movements with maximum effort while still maintaining good form. As you are only working for a short duration, you are less likely to fatigue and compromise your technique compared to other high-intensity workouts where form may suffer towards the end due to exhaustion.

Additionally, EMOM workouts help improve cardiovascular conditioning as they require quick bursts of energy followed by brief periods of rest. The short rest intervals allow your heart rate to remain elevated throughout the duration of the workout.

How to Approach an EMOM Workout

EMOM workouts may seem intimidating at first, but with proper planning and pacing, they can be an effective way to challenge your fitness levels. The key is to choose a workout that suits your fitness level and gradually build up the intensity.

First, select a couple of exercises that you want to target. It could be anything from bodyweight movements like push-ups and squats to weighted exercises like deadlifts and clean and jerks. Next, determine the number of repetitions you can comfortably perform with good form within a minute for each exercise.

As you progress, you can increase the number of reps or choose more challenging movements. It is crucial to listen to your body during an EMOM workout and adjust the intensity accordingly. Remember, the goal is to complete each round before the one-minute mark, not to do as many reps as possible in that timeframe.

Tips for Success in EMOM Workouts

EMOM workouts require focus, stamina, and mental toughness. Here are some tips to help you get the most out of your EMOM training:

– Warm-up properly before starting an EMOM workout as it involves intense movements.
– Choose exercises that complement each other well and avoid pairing similar movements back-to-back.
– Pay attention to your rest periods; they are meant for recovery.
– If an exercise becomes too challenging towards the end of a round, modify it instead of compromising on form.
– Keep a log of your workouts and track your progress over time.
– Don’t be afraid to scale back if needed. It’s better to do fewer reps with good form than risking injury by rushing through them.

EMOM is a popular workout protocol in Crossfit due to its ability to improve conditioning, endurance, and overall fitness levels. By incorporating this training method into your routine regularly, you can challenge yourself physically and mentally while building strength and improving cardiovascular health. So next time you encounter an EMOM workout, remember to pace yourself, focus on technique, and push your limits to achieve your fitness goals.

1) What does “emom” mean in Crossfit?

Answer: “Emom” stands for “Every Minute on the Minute” and is a workout format commonly used in Crossfit. It involves completing a specific number of repetitions of an exercise within one minute, resting for the remainder of the minute, and then repeating for a set number of rounds.

2) How is an emom workout structured?

Answer: Emom workouts typically consist of a specific number of exercises, each with their own designated number of repetitions and time frame. For example, a workout may consist of 5 exercises, each with 10 repetitions to be completed within one minute. Once all 5 exercises have been completed, rest for the remainder of the minute and repeat for a set number of rounds.

3) What are the benefits of doing an emom workout?

Answer: Emom workouts are great for building endurance, as they require you to perform multiple rounds within a set time frame. They also allow you to focus on form and technique, as you have designated rest periods in between each minute. Additionally, emom workouts can increase mental toughness and push your body to work harder than it would in a traditional workout.

4) Can beginners do emom workouts?

Answer: Yes, beginners can do emom workouts by modifying the exercises and/or decreasing the number of repetitions or rounds. It is important to listen to your body and only do what feels comfortable and safe for you.

5) Are there any specific tips for succeeding at an emom workout?

Answer: One tip is to pace yourself – it’s important not to sprint through the exercises in the beginning and then struggle to complete them in later rounds. It’s also helpful to have a workout partner or coach who can help you keep track of time and provide encouragement. Lastly, proper form is crucial in preventing injury and maximizing the effectiveness of the workout.

6) Can emom workouts be done at home?

Answer: Yes, emom workouts can easily be done at home with minimal equipment or no equipment at all. You can use household items such as water bottles or canned goods as weights, or modify exercises to use body weight. However, it is

In conclusion, the term “EMOM” in CrossFit refers to a style of workout known as Every Minute on the Minute. This method of training has become increasingly popular in CrossFit and other fitness communities due to its effectiveness in improving overall fitness, increasing strength and building endurance. The structure of EMOM workouts allows for both intensity and active recovery, making it suitable for individuals at all fitness levels.

One major takeaway from this discussion is the importance of incorporating variety in training routines. EMOM workouts offer a different approach to traditional training methods and can prevent boredom while challenging the body in new ways. Additionally, the interval format of EMOM workouts can be beneficial for time management, making it easier to fit in a quick yet effective workout during a busy day.

Furthermore, EMOM workouts require proper form and technique to be performed safely and efficiently. This highlights the significance of seeking guidance from a certified CrossFit coach or personal trainer when attempting new exercises or training methods.

Overall, understanding what “EMOM” means in CrossFit provides valuable knowledge about an increasingly popular style of workout that can be incorporated into any fitness routine. Whether one is a beginner or an experienced athlete, EMOM workouts offer endless possibilities for progress and improvement. So next time you see “EMOM” written on

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.