Every Minute on the Minute (EMOM)
What is an EMOM?
EMOM stands for Every Minute On the Minute. EMOMs are used to complete more work in less time by using insufficient rest periods. Instead of resting long enough to feel fully recovered, your rest period is shortened to 10-30 seconds. Because of this, each subsequent set will feel more and more challenging.
How is EMOM used in a training program?
EMOM is a common timing format for high intensity group classes, and has been popularized by CrossFit. In a strength training program, we reserve EMOMS for specific insufficient rest blocks, or burnouts in a hypertrophy based program. We use them as a tool in our toolbox, not a permanent staple.
What is an example of an EMOM?
5 min EMOM of 15 Hip Thrusts
0:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
1:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
2:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
3:00 perform 15 hip thrusts. When you are done, rest until the top of the next minute.
4:00 perform 15 hip thrusts. When you are done with this set, you are finished.
4 min EMOM of 10 Push Ups + 10 Push Press
0:00 perform 10 Push ups, followed by 10 Push Press. When you are done, rest until the top of the next minute.
1:00 perform 10 Push ups, followed by 10 Push Press. When you are done, rest until the top of the next minute.
2:00 perform 10 Push ups, followed by 10 Push Press. When you are done, rest until the top of the next minute.
3:00 perform 10 Push ups, followed by 10 Push Press. When you are done with this set, you are finished.
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We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training so you can get both the “what” and the “why”!
A twelve-week minimal equipment program that will improve your endurance, build muscle, gain strength, and help you achieve your dream body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels who have minimal gym equipment (resistance bands and dumbbells)
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training Ebook so you can get both the “what” and the “why”!
