Workout format
What Is an EMOM Workout?
Understand every minute on the minute with Trevor’s complete EMOM explanation, a kettlebell example, and a simple minute-by-minute breakdown.
Trevor · Founder & head coach · 3 min read
Full video · 0:37 · Trevor
Key takeaways
- EMOM means every minute on the minute.
- Complete the assigned reps when each minute starts.
- The time left in the minute is your rest period.
What it is
An EMOM uses the beginning of each minute as the signal to start your assigned work. Once those reps are complete, rest until the next minute begins. Repeat for the number of minutes specified by the workout.
The example in the video
Trevor describes a 10-minute block with six snatches on each side per minute. At the start of a minute, complete the assigned reps. The remainder of that minute is rest before the next set begins.
This explains the timing format; it is not a recommendation to begin learning snatches through a timed workout. Learn the movement first and follow the session prescribed for you.
Reading an EMOM in the app
Check which exercises and sides belong in each minute, the reps, and the total number of minutes. Keep the minute schedule and the movement instructions together: EMOM tells you when to start, while the exercise prescription tells you what to do.
Try the Foundation sample
The sample page includes the actual exercise prescription, warm-up, mobility work, and baseline feedback.
Frequently asked questions
What if I finish before the minute ends?
Rest for the remainder of that minute, then start the next prescribed set when the next minute begins.
Is EMOM the same as a one-minute work interval?
No. EMOM generally prescribes work at the start of the minute. It does not necessarily ask you to work continuously for all 60 seconds.
Video transcript
Read the video transcript
What does EMOM mean? EMOM stands for every minute on the minute, meaning you're performing the prescribed exercise and reps at the top of every minute, and then when you're done, you rest to the remainder of that minute to the top of the next minute before you go again. For example, let's say you're doing six snatches each side every minute on the minute for ten minutes straight, right? What does that mean? That means you do six snatches each side, which let's say that takes you 30 seconds.
Once you're done, you set the bell down and you rest for those remainder 30 seconds until the top of the next minute. Once the top of the next minute hits, what do you do? Six more snatches each side. You continue that pace for the full ten minutes. That's EMOM.
Train with a clear plan.
Start Foundation Week 1 free in the app. Follow guided sessions, use the timers, and record your results.
