EMOM Workouts for CrossFit Beginners: Simplified Routines

What is EMOM?

EMOM stands for "Every Minute on the Minute," and it's a popular training format in crossfit circles. The concept is simple: at the start of every minute, you perform a specific exercise or set of exercises for a predetermined number of reps, then rest for the remainder of the minute. It's a highly effective way to structure your workouts, keeping you accountable to both intensity and time.

How does it Work?

EMOM workouts are designed to challenge your strength, endurance, and mental fortitude. By working against the clock, you're constantly pushing yourself to complete the required reps within each minute, while also allowing for built-in rest periods. This format helps you maintain a high level of intensity throughout the workout, making it ideal for both beginners and seasoned athletes alike.

Benefits of EMOM Workouts

One of the key benefits of EMOM workouts is their versatility. You can tailor the exercises, reps, and duration to suit your fitness level and goals. Whether you're looking to build strength, improve cardiovascular endurance, or increase muscular endurance, EMOM workouts can be adapted to target specific areas of fitness. Additionally, the structured format of EMOM workouts helps to improve time management and discipline, as you're constantly working to beat the clock.

Common Mistakes to Avoid

While EMOM workouts are a fantastic way to challenge yourself, there are some common mistakes that beginners often make. One of the biggest pitfalls is sacrificing form for speed. It's essential to maintain proper technique throughout each exercise to prevent injury and maximize results. Additionally, beginners may also struggle with pacing themselves, leading to burnout early in the workout. To avoid this, start with a manageable number of reps and gradually increase intensity as you become more comfortable with the format.

Basic EMOM Workouts for Beginners

Bodyweight EMOM

Bodyweight EMOM workouts are an excellent starting point for beginners, as they require minimal equipment and can be done anywhere. Start with simple bodyweight exercises like squats, push-ups, and lunges, performing a set number of reps at the start of each minute. As you progress, you can increase the difficulty by adding variations or increasing the number of reps.

Dumbbell EMOM

Dumbbell EMOM workouts add an extra level of resistance to your training, helping to build strength and muscle mass. Choose a pair of dumbbells that challenge you without compromising form, and select exercises that target multiple muscle groups. Popular dumbbell exercises for EMOM workouts include thrusters, renegade rows, and dumbbell snatches. Remember to maintain proper form and pace yourself to avoid fatigue.

Cardio EMOM

Cardio EMOM workouts are perfect for improving cardiovascular endurance and burning calories. Choose dynamic exercises like burpees, jumping jacks, or high knees, and perform them at a high intensity for the duration of each minute. The key is to keep moving throughout the entire minute, maximizing your heart rate and calorie burn. As you become more conditioned, you can increase the intensity or duration of each exercise to further challenge yourself.

EMOM with Rest Intervals

Adding rest intervals to your EMOM workouts can help prevent burnout and allow for better recovery between sets. Instead of performing exercises every minute, alternate between periods of work and rest. For example, you might perform a set of squats at the start of minute one, then rest for the remainder of the minute. In minute two, you could perform a set of push-ups, followed by another rest period. This format allows you to maintain intensity while still giving your body adequate time to recover.

Advanced EMOM Variations for Progression

AMRAP EMOM

AMRAP, or "As Many Rounds as Possible," EMOM workouts challenge you to complete a set number of rounds within each minute. Instead of performing a set number of reps for each exercise, you'll aim to complete a circuit of exercises as many times as you can within the minute. This format is ideal for building muscular endurance and mental toughness, as you're constantly pushing yourself to complete more rounds with each passing minute.

Complex EMOM

Complex EMOM workouts combine multiple exercises into a single set, challenging both strength and coordination. Choose a series of exercises that flow seamlessly together, such as deadlifts, cleans, and push presses. Perform one rep of each exercise in succession, then rest for the remainder of the minute. This format not only builds strength but also improves technique and efficiency in movement patterns.

EMOM with Progressive Overload

progressive overload is a fundamental principle of strength training, and it can easily be applied to EMOM workouts. Instead of keeping the reps and intensity constant throughout the workout, gradually increase the difficulty over time. This could mean adding weight to your exercises, increasing the number of reps, or shortening the rest periods between sets. By continually challenging your body in this way, you'll ensure continued progress and prevent plateaus in your training.

Partner EMOM

Partner EMOM workouts add a fun and competitive element to your training, allowing you to push each other to new heights. Choose exercises that can be performed with a partner, such as medicine ball passes, partner push-ups, or synchronized burpees. Alternate between working and resting while encouraging each other to maintain intensity throughout the workout. Not only does this format improve motivation, but it also fosters a sense of camaraderie and teamwork.