EMOM Definition
EMOM stands for “Every Minute On the Minute” and refers to a specific work out format where designated movements are started at the beginning of every minute, with any remaining time within that minute being used as rest and recovery. For example, if you see a workout written as “10 minute EMOM, 10 push ups,” you will complete 10 push ups at the top of every minute for 10 minutes.
EMOMs can be tailored to various goals including building muscular endurance, improving cardiovascular capacity, building muscular strength, or working on a particular skill. Keep reading to learn more about how to incorporate EMOMs into your activity.
Building Muscular Endurance or Cardiovascular Capacity
“My cardio is trash” is a popular claim we hear from patients, especially those who emphasize strength training over cardiovascular training. Even if running a marathon is nowhere in your wildest dreams or desires, cardiovascular fitness is still beneficial to improve, and it can reduce the risk of many diseases/health conditions. Cardio capacity can even play a role in reducing stress levels and improving overall mental health.
If your goal is to target your cardiovascular system, use EMOMs to gauge your ability to remain consistent in pacing, even under fatigue. EMOMS are fantastic in allowing you to measure your pace, as you can see how much time it takes you to complete your movement with each minute. For example: If you complete your task within 20 seconds the first minute, then 40 seconds the next, you have lost your pace.
Reach out to your PT for some specifically tailored EMOM workouts. For example, choose a realistic distance that you can complete in 15 seconds (don’t shortchange yourself, but don’t overdo it either). Do a 15-30 minute EMOM with that distance and note how long each round takes, aiming to remain consistent for the entire duration of the workout.
Building Strength
If your goal is to build strength with an EMOM, keep the volume small and the resistance large. This will promote overall recruitment of muscle fibers and target muscular force production. Understanding your repetition maximum (RM) is useful for gaining strength. Your RM consists of the max weight or lift you can handle for a certain number of repetitions. Your 1 RM consists of your max lift for one repetition, whereas your 5RM is your max lift for 5 repetitions.
Once you identify your RM, you can use it to accurately plan an EMOM (one example is a 5 minute EMOM of 5 back squats at 75-80% of your 1RM). If you don’t know your 1RM, stick with a low rep count with slow movement to promote increased time under tension (example: 3 squats with 3 second descent, 3 second hold at bottom, 3 second ascent).
Skill Work
Last but certainly not least, working on a new skill or refining technique are great ways to utilize EMOM work. Whether it be push ups, pull ups, handstand push ups, or learning to kip, using the EMOM format with built-in recovery time allows you to focus on movement execution. As a PT who works with many CrossFit athletes, I’ve employed the use of EMOMs in rehab to allow an athlete to return to certain movements after an injury. This is a great way to apply the appropriate stimulus without overloading the tissue. To use an EMOM for a skill, it is important to recognize how competent you are in said skill to identify a realistic starting point. If you’re working towards your first pull up but have never hung from a pull up bar, perhaps an effective EMOM for you would be 10 minutes of a 10 second hang, giving you 50 seconds in between for recovery. The versatility of the EMOM makes it a great tool for anyone to use in their activities.
Want to see what EMOMs you should incorporate into your training or rehabilitation? Get in touch with us here
