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EMOM Workout Finishers For Your Bootcamp

August 4, 2021
3 minute read

Last Updated: February 20, 2024

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’ 

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 40-second rest before I had to do another set of 5. If I finished the chin-ups in 40 seconds, I would only have a 20-second rest before I had to do another set of 5. 

And that process was repeated for 30 mins… 

Now the first 5 minutes were pretty fun… but after 10 minutes, I just got too bored and walked out :p 

Moral of the story, 5 minutes of an EMOM is fun… 10 minutes is bearable… any longer than 10 minutes 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 a 5-minute 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

Squat Jump
Shoulder Tap
Push Up


Let's kick things off with a simple yet challenging twist! Start by doing just one rep of each exercise. Sounds easy, right? Now, after you've done that, move on to two reps of each, then three, and keep that pattern going. But here's the catch: every time the trainer’s timer dings after a minute, you're hitting the reset button—back to one rep and climbing that ladder again. 

We'll keep this up for a solid 5 minutes. Your mission, should you choose to accept it, is to hit the same number of reps in the first round as you do in the rest. Sounds like a tough cookie to match, but it's all about giving you a fun target to chase!

EMOM Workout Finisher #2: 5 min Accumulating Squat Jumps


Squat Jumps


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: 10 min Kettlebell Burpee EMOM


Kettlebell Swings




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: 5 min Kettlebell EMOM


Kettlebell Swings

Kettlebell Squats



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: 5 min Med Ball EMOM


Med Ball Slams

Med Ball Squats


Minute 1: 10 Med Ball Slams + 10 Med Ball Squats

Minute 2: 10 Med Ball Slams + 10 Med Ball Squats

Minute 3: 10 Med Ball Slams + 10 Med Ball Squats

Minute 4: 10 Med Ball Slams + 10 Med Ball Squats

Minute 5: 10 Med Ball Slams + 10 Med Ball Squats

Give these rounds a whirl and see how you stack up against that first-minute goal. Remember, it's all about pushing your limits while keeping a smile on your face. And hey, if you're scratching your head or just want to chat about nailing the perfect form, don't sweat it!

We've got a bunch of cool videos that break it all down for you—like, literally step-by-step. But if you're more of a talk-it-out kind of person, our team is all ears and ready to help. Shoot us a message, give us a ring.

So, lace up those sneakers, set your timer, and let's see what you've got. And remember, whether you're looking to match that goal or just have a blast trying, we're here to make sure you get the most out of every single rep. Let's crush this together!

Thank you for checking out  Fitness Education Online Blog!

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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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