EMOM Workout Finishers For Your Bootcamp

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

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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