If you’re not familiar with the term “EMOM”, it’s simply an acronym for Every Minute On the Minute. My first experience with an EMOM actually wasn’t an EMOM workout finisher but in fact a CrossFit ‘Workout of The Day’
Which basically meant, I would have a minute to perform 5 chin ups. The quicker I completed those chin ups, the more rest I would get. For example if I finished the chin ups in 20 seconds, I would have a 40sec rest before I had to do another set of 5. If I finished the chin ups in 40 seconds, I would only have a 20sec rest before I had to do another set of 5.
And that process was repeated for 30mins…
Now the first 5 minutes were pretty fun… but after 10minutes I just got too bored and walked out :p
Moral of the story, 5mins of an EMOM is fun… 10mins is bearable… any longer than 10minutes gets super boring… Especially if it’s just one exercise…
For that reason, I’ll never program an EMOM as the major component of my Bootcamp… However running 5minute EMOM workout finisher at the end of your session can be quite fun! So in this blog, i’ll share a couple of my favourites 🙂
EMOM Workout Finisher #1: 5min Accumulating EMOM
Exercises
Squat Jump
Shoulder Tap
Push Up
V-Sit
Workout
Participants perform 1 rep of each exercise, then 2 reps of each exercise, then 3 reps of each exercise etc etc. When the Trainers timer goes off (after one minute), the participants start back at 1 again and perform 1 rep of each exercise, then 2 reps of each exercise, then 3 reps of each exercise etc etc. Then when the Trainers timer goes off again (after one minute) then participants start back at one…
Repeat for 5minutes
The ‘goal’ is whatever number the participants get on their first minute – they want to try and ‘match’ that goal for the remaining rounds (which is obviously impossible but it at least gives your participants a target).
EMOM Workout Finisher #2: 5min Accumulating Squat Jumps
INSERT PHOTO
Exercise:
Squat Jumps
Workout
Minute 1: Participant performs 10 Squat Jumps
Minute 2: Participant performs 15 Squat Jumps
Minute 3: Participant performs 20 Squat Jumps
Minute 4: Participant performs 25 Squat Jumps
Minute 5: Participant performs 30 Squat Jumps
EMOM Workout Finisher #3: 10min Kettlebell Burpee EMOM
Exercises
Kettlebell Swings
Burpee’s
Workout
Minute 1: 10 Kettlebell Swings
Minute 2: 3 Burpees
Minute 3: 15 Kettlebell Swings
Minute 4: 6 Burpees
Minute 5: 20 Kettlebell Swings
Minute 6: 9 Burpees
Minute 7: 25 Kettlebell Swings
Minute 8: 12 Burpees
Minute 9: 30 Kettlebell Swings
Minute 10: 15 Burpees
EMOM Workout Finisher #4: 5min Kettlebell EMOM
Exercises
Kettlebell Swings
Kettlebell Squats
Workout
Minute 1: 20 Kettlebell Swings + 20 Kettlebell Squats
Minute 2: 20 Kettlebell Swings + 20 Kettlebell Squats
Minute 3: 20 Kettlebell Swings + 20 Kettlebell Squats
Minute 4: 20 Kettlebell Swings + 20 Kettlebell Squats
Minute 5: 20 Kettlebell Swings + 20 Kettlebell Squats
EMOM Workout Finisher #5: 5min Medball EMOM
Exercises
Medball Slams
Medball Squats
Workout
Minute 1: 10 Medball Slams + 10 Medball Squats
Minute 2: 10 Medball Slams + 10 Medball Squats
Minute 3: 10 Medball Slams + 10 Medball Squats
Minute 4: 10 Medball Slams + 10 Medball Squats
Minute 5: 10 Medball Slams + 10 Medball Squats
Give these a go and let me know what you think 🙂
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Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year
Jono is the co-founder and director at Fitness Education Online.
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