Beginners Guide to EMOM CrossFit Workouts: Where to Start

What is EMOM?

EMOM, or "Every Minute on the Minute," workouts are a staple in crossfit training for good reason. This style of workout challenges your endurance, strength, and mental fortitude all at once. The premise is simple: at the start of every minute, you perform a set number of reps of a specific exercise or a combination of exercises. Whatever time remains in that minute is your rest period before the next round begins. It's a relentless cycle that keeps you moving and pushes you to work efficiently within a set timeframe.

The Benefits of EMOM Workouts

EMOM workouts offer a multitude of benefits for beginners and seasoned athletes alike. One of the greatest advantages is their adaptability. Regardless of your fitness level, EMOMs can be tailored to suit your needs. They're also an excellent way to improve your conditioning and build muscular endurance. By consistently challenging yourself to complete a certain amount of work within each minute, you'll gradually increase your stamina and overall fitness level. Additionally, EMOMs are time-efficient, making them ideal for those with busy schedules who still want to get a killer workout in.

How to Structure EMOM Workouts

The beauty of EMOM workouts lies in their versatility. You can customize them to target specific muscle groups, focus on strength or conditioning, or even incorporate skill work. When designing your EMOM workout, start by selecting the exercises you want to include. Consider choosing compound movements that engage multiple muscle groups to maximize efficiency. Next, determine the number of reps you'll perform for each exercise and how much rest you'll allow yourself between rounds. Keep in mind that the goal is to maintain a consistent pace throughout the workout, so adjust your rep scheme and rest intervals accordingly.

Getting Started with EMOM Workouts

Assess Your Fitness Level

Before diving into EMOM workouts headfirst, take a moment to assess your current fitness level. While EMOMs can be scaled to accommodate beginners, it's essential to have a baseline understanding of your strengths and limitations. Consider factors such as your endurance, strength, and mobility when determining the intensity of your workouts. If you're new to CrossFit or high-intensityinterval training, start with shorter EMOMs and gradually increase the duration and intensity as you progress.

Choose the Right Exercises

When selecting exercises for your EMOM workout, focus on movements that you're comfortable performing with proper form. compound exercises like squats, deadlifts, push-ups, and pull-ups are excellent choices as they recruit multiple muscle groups and promote functional strength. If you're unsure about which exercises to include, consult with a certified CrossFit coach or personal trainer for guidance. They can help you create a balanced workout that targets all major muscle groups while minimizing the risk of injury.

Scale Appropriately

One of the key principles of CrossFit is scalability, and EMOM workouts are no exception. Regardless of your fitness level, there are countless ways to modify EMOMs to suit your needs. If you're a beginner, consider reducing the number of reps or adjusting the weight of your exercises to ensure proper technique and prevent overexertion. You can also extend the rest periods between rounds to allow for adequate recovery. As you become more experienced, gradually increase the intensity by adding more reps, increasing the weight, or shortening the rest intervals.

Tips for Success

Focus on Form

Maintaining proper form is crucial during EMOM workouts to prevent injury and maximize results. Pay close attention to your technique, especially as fatigue sets in. If you find yourself sacrificing form to complete a rep, scale back the intensity or take a brief rest before continuing. Quality always trumps quantity when it comes to exercise, so prioritize executing each movement with precision and control.

Listen to Your Body

While it's essential to push yourself during EMOM workouts, it's equally important to listen to your body and respect its limits. Pay attention to how you're feeling both physically and mentally throughout the workout. If you experience sharp pain or excessive fatigue, dial back the intensity or take a rest day to allow your body to recover. Pushing through discomfort can lead to injury and burnout, so err on the side of caution and prioritize your long-term health and well-being.

Stay Consistent

Consistency is key when it comes to seeing progress with EMOM workouts. Aim to incorporate them into your fitness routine regularly, whether it's two to three times a week or more. Consistency not only helps you build momentum and improve your performance but also allows you to track your progress over time. Keep a workout journal or use a fitness tracking app to record your workouts and monitor your reps, weights, and rest intervals. Celebrate your victories, no matter how small, and use setbacks as learning opportunities to adjust and grow.

Conclusion

EMOM workouts are a dynamic and effective way to improve your fitness, regardless of your experience level. By understanding the fundamentals of EMOMs, selecting the right exercises, and scaling appropriately, you can create challenging yet manageable workouts that will help you reach your fitness goals. Remember to focus on form, listen to your body, and stay consistent in your training. With dedication and perseverance, you'll soon find yourself crushing EMOMs like a seasoned CrossFit athlete. So lace up your shoes, grab your water bottle, and get ready to sweat – the EMOM revolution starts now!