What Does EMOM Mean in CrossFit | Maximize Your Workout

You've probably heard about the CrossFit trend that's been sweeping the fitness world over the last decade.

It's known for its intense workouts and strong community, and it's been attracting millions of people worldwide.

From professional athletes to everyday gym-goers, CrossFit has become an essential part of many people's fitness routines.

One of the integral components of Crossfit is a type of workout called EMOM, which stands for "Every Minute On the Minute".

This workout structure is loved by many for its simplicity, versatility, and effectiveness. If you're curious about what EMOM is and how it can enhance your fitness regime, then you're in the right place!

Understanding EMOM: The Basics

First things first, let's break down what an EMOM workout means.

EMOM, or Every Minute On the Minute, is a type of interval training where you perform a particular exercise at the start of every minute for a set amount of time.

The rest of the minute is your recovery time.

The faster you finish your reps, the more rest you get.

• For example, suppose you're doing a 10-minute EMOM of 10 squats. At the start of each minute, you'll do your squats. If it takes you 20 seconds to complete your squats, you'll have the remaining 40 seconds of that minute to rest before you start again at the top of the next minute.

But one of the great things about EMOM workouts is their versatility. They aren't limited to just one exercise.

In Crossfit, you'll often see EMOM workouts with multiple exercises.

• For example, you might do squats on the first minute, push-ups on the second minute, and kettlebell swings on the third minute. This cycle repeats until you've hit your desired workout length.

EMOM workouts are an excellent way to structure your training because they keep you accountable.

• They force you to work hard (to maximize rest) and maintain a steady pace.
• Plus, they can be adapted to suit any fitness level and can be used for strength training, cardiovascular conditioning, or a combination of both.

So now you know the basics of EMOM workouts.

In the next section, we'll dive into the science behind why they're so effective.

But spoiler alert: it has a lot to do with how these workouts challenge your muscles and cardiovascular system.

The Physiology of EMOM Workouts

Now that you understand how EMOM workouts are structured, let's get into the nitty-gritty of why they're so effective.

Muscle Growth and EMOM

EMOM workouts are excellent for stimulating muscle growth.

In an EMOM workout, if you're doing air squats for 20 seconds every minute, that's 20 seconds of time under tension per minute.

• Over a 10-minute EMOM, that adds up to 200 seconds of tension. This constant tension is fantastic for muscle growth.

Moreover, EMOM workouts often involve high-intensity, short-duration work.

• This type of training leads to muscle hypertrophy (growth) because it stimulates the fast-twitch muscle fibers.
• These fibers are responsible for power and strength movements and have a greater capacity for growth compared to slow-twitch fibers.

Cardiovascular Health and EMOM

But EMOMs aren't just for those looking to build muscle. It also offers significant cardiovascular benefits.

EMOM workouts provide a blend of aerobic and anaerobic exercise.

• The high-intensity work periods are anaerobic (meaning 'without oxygen'), pushing your body to its limits.
• In contrast, the rest periods allow your body to recover aerobically (with oxygen), bringing your heart rate down.

This back-and-forth between high intensity and recovery improves both your heart health and lung capacity.

Your heart becomes stronger and more efficient at pumping blood, and your lungs become better at taking in and utilizing oxygen.

That means more stamina and endurance for your workouts (and daily life!).

Metabolic Effects of EMOM

And let's not forget about the metabolic effects of EMOM workouts.

Have you heard of the afterburn effect?

Officially known as Excess Post-Exercise Oxygen Consumption (EPOC), this is the increased rate of oxygen intake following strenuous activity.

In simpler terms, it means your body continues to burn calories at a higher rate even after you've finished your workout.

Because EMOM workouts are high-intensity, they can lead to a significant afterburn effect.

Your body needs to work harder to return to its resting state, burning more calories in the process. This can boost your metabolic rate and help burn fat.

The Science Behind the Effectiveness of EMOM Workouts

So, we've covered the physiological reasons why EMOM workouts are effective.

But don't just take our word for it - let's look at what the science says.

Several studies have shown the benefits of interval training like EMOM.

For example, a study published in the Journal of Obesity found that high-intensity interval training effectively reduced total body fat, subcutaneous leg and trunk fat, and insulin resistance in overweight young males.

Top fitness experts also vouch for the effectiveness of EMOM workouts.

They highlight the ability of these workouts to build both strength and cardiovascular fitness, and the versatility of EMOM in meeting various fitness goals.

Implementing EMOM Workouts for Optimal Results

Alright, you're pumped up about the benefits of EMOM workouts, and you're ready to get started.

But where do you begin? Don't worry, we've got you covered.

Getting Started with EMOM

First off, start small. You don't need to jump into a 30-minute EMOM workout right off the bat.

Try starting with a 10-minute EMOM workout using an exercise you're comfortable with.

'Remember, the goal is to complete your reps within the minute, so choose a manageable number of reps.

Scaling EMOM Workouts

The beauty of EMOM workouts is that they can be scaled to fit any fitness level.

If you're a beginner, you might start with lower reps or simple bodyweight exercises.

As you get stronger and more conditioned, you can increase the number of reps or switch to more challenging exercises.

The key is to make sure you're pushing yourself but not to the point where you can't complete the minute.

Incorporating EMOM into Your Fitness Routine

EMOM workouts are versatile and can be incorporated into any training routine.

You can use them as a standalone workout for a quick, intense session. Or you can add them to the end of your regular workout as a finisher.

They're also great for days when you're short on time but still want to get a good workout in.

Sample EMOM Workouts

Now that you're familiar with the EMOM concept, let's look at some popular CrossFit EMOM workouts that can help enhance your strength, endurance, and overall fitness.

1. Bodyweight Strength Workout

This is an intense 20-minute EMOM workout that doesn't require any equipment At the start of every minute, perform:

• 5 pull-ups
• 5 push-ups
• 5 box jumps
• 5 situps

2. Endurance and Strength Workout

This workout targets different muscle groups each minute. Every minute for 12 min perform:

• Minute 1: 15 Back Squats
• Minute 2: 20 Kipping Pull-Ups
• Minute 3: 20 Kettlebell Swings
• Minute 4: 20 Burpees

3. Strength and Conditioning Workout

This EMOM workout aims to test your strength and conditioning. With an empty barbell, or lightweight dumbells. Every minute for 15 min, perform:

• Minute 1: 9 Front squats
• Minute 2: 9 Push Press
• Minute 3: 9 Thrusters

4. Kettlebell and Step-Up Workout

This workout combines kettlebell swings and lateral step-ups for a full-body blast. Perform each exercise at the top of every minute for 24 minutes:

• Single-Arm Kettlebell Swing x 15 (right arm)
• Lateral Step-Up x 10 (right leg)
• Single-Arm Kettlebell Swing x 15 (left arm)
• Lateral Step-Up x 10 (left leg)
• Single Arm Kettlebell Thruster x 10 (right side)
• Single Arm Kettlebell Thruster x 10 (left side)

5. Jason Khalipa's EMOM Workout

This workout was developed by CrossFit Games athlete Jason Khalipa. It's a challenging 20-minute EMOM that tests your conditioning:

• Even minutes: 20 wall balls
• Odd minutes: 15 toes to bar

Common Misconceptions and Pitfalls of EMOM Workouts

Like anything in fitness, there are myths and misconceptions about EMOM workouts. Let's clear those up.

One common myth is that EMOM workouts are only for advanced athletes. As we've discussed, EMOM workouts can be scaled to any fitness level. So whether you're a newbie or a seasoned pro, you can benefit from EMOM workouts.

Another misconception is that EMOM workouts are only for fat loss. While it's true that the high intensity and afterburn effect of EMOM workouts can aid in fat loss, they also offer significant benefits for muscle growth and cardiovascular health.

Now, let's talk about potential pitfalls.

One mistake is not taking enough rest. Remember, the rest period is just as important as the work period in an EMOM workout.

It allows your body to recover and prepare for the next round of high-intensity work. So make sure you're completing your reps quickly enough to allow for some rest.

I usually aim for at least 20 seconds of rest each minute. So, 40 seconds of work. Scale reps and weight as needed to get in this ballpark.

Another common mistake is choosing the wrong weight or number of reps. If the weight is too heavy or the reps are too high, you won't be able to maintain the pace for the full workout.

On the other hand, if it's too easy, you won't reap the full benefits. So choose carefully and adjust as needed.

Frequently Asked Questions

Bottom Line

So there you have it!

We've taken a deep dive into the world of EMOM workouts.

We've explored how these high-intensity, time-based workouts can stimulate muscle growth, boost cardiovascular health, and ramp up your metabolic rate.

And we've debunked some common myths and highlighted potential pitfalls to help you get the most out of your EMOM workouts.

But as with anything in fitness, the proof is in the pudding.

So why not give EMOM workouts a try and experience the benefits firsthand?

Remember to start small, scale according to your fitness level, and always listen to your body.

Now, over to you! Have you tried EMOM workouts before?

We'd love to hear about your experiences. What challenges did you face? What gains did you notice? Sharing your story can inspire others to give EMOM a shot.

And if you're hungry for more insights into CrossFit, fitness, and health, don't forget to subscribe to our blog. We're always exploring new topics and sharing practical tips to help you reach your fitness goals.

Here's to a stronger, healthier, and fitter you!

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