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Boxing Workout for Bootcamp – “The EMOM”

November 15, 2022
2 minute read

A popular workout style is the EMOM – which stands for

On (the)

Essentially, you as the trainer set your timer to go off every minute for a set amount of time (in this case, we are going to use 4 minutes).

When using it in a boxing workout, I like to do this 

Minute 1: Participants need to complete 10 straights, 20 uppers, 30 highs and 4 shuttle runs

The quicker the participants complete this, the more “rest” they get.

For example, if one pair finishes the reps in 30seconds, they get a 30 second break. If another pair finishes the reps in 40 seconds, they would only get a 20 second break.

(There’s one catch to this though, once the participants finish the reps – they need to hold a squat).

Minute 2: Participants need to complete 10 straights, 20 uppers, 30 highs, 4 shuttle runs and 5 squat jumps

Same as above, the quicker the pair finishes – the longer the break they get. 

(Keep in mind, they are holding a squat in their break)

The idea behind adding exercises on is that participants probably finished minute 1 with plenty of rest, so by adding exercises we are ensuring it’s a little harder to make it back in time.

Minute 3: Participants need to complete 10 straights, 20 uppers, 30 highs, 4 shuttle runs, 5 squat jumps and 6 sit up punches

Same as above, adding in an exercise to make it a little harder

Minute 4: Participants need to complete 10 straights, 20 uppers, 30 highs, 4 shuttle runs, 5 squat jumps, 6 sit up punches and 7 burpee punches

Same as above, adding in an exercise to make it a little harder.

1-2 minute break, switch boxer and pad holder around and repeat the drill


You can use whatever exercises you want here and it will depend on the fitness of your group. The idea is that everyone in the group is able to finish the first minute fairly comfortably and then by the 4th minute ideally your fittest participants are just able to make it back in time!

You can check out the video version of the drill here

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    About The Author: Jono Petrohilos
    Online Course Creator I 2020 Fitness Australia Educator of the Year

    Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

    Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

    Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

    Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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