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What’s an EMOM, anyway?

Every once in awhile a strange acronym shows up in our programming. It sounds vaguely like some teenage insult, but, in fact, it’s a valuable training tool: it’s called an EMOM, which stands for Every Minute On the Minute. You perform a movement (or series of movements) every minute for an allotted period of time ranging from 4 to 20 (or more minutes).

The idea is this: not everything can be all out, all the time. An EMOM allows for rest – in fact, it demands it. Once you’ve completed your movements, you’re done until the clock comes around again. It’s a great opportunity to build volume in skill movements, meaning that you get controlled opportunities to perform reps without feeling like you need to rush, rush, rush.

Workout of the Day


4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Push-ups

4 Rounds
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank


Shoulder press 5×2 E3M


EMOM for 10min:
-7 KB swings (Russian)

Zone 3: feet on box
Zone 2: knees on box
Zone 1: scale as needed


Banded hip extension – 2min/side

Lacrosse ball smash 1st rib, pecs

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