Whether you’re looking to lose a little fat or add on some muscle, CrossFit EMOM workouts can be great tools for you to use in the gym. EMOM or Every Minute On The Minute is a type of workout designed so that a new activity begins at the start of every minute.
Typically, you complete the task in 30 seconds, and then have 30 seconds to rest before the start of the next task. If the exercise takes you the full minute, then you immediately jump into the next exercise.
EMOMs are no joke and can really break down your muscles and increase your heart rate, so today I wanted to walk you through the 7 best CrossFit EMOM workouts that you’ll probably ever see.
Table of Contents
1. Bodyweight Killer – 10 Minutes
- Minute 1: 10 Wallball Throws
- Minute 2: 10 Pushups
- Minute 3: 15 Wallball Throws
- Minute 4: 15 Pushups
- Minute 5: 20 Wallball Throws
- Minute 6: 20 Pushups
- Minute 7: 25 Wallball Throws
- Minute 8: 25 Pushups
- Minute 9: 30 Wallball Throws
- Minute 10: 30 Pushups
In this EMOM, you alternate each minute between wall ball throws and push-ups. This is a great finisher for arm day or chest day, targeting the upper body for a strong burn. You can also use this as part of your cardio session as well to tone up for summer.
We recommend Dynamax Medicine Balls available at Rogue Fitness since they’re designed with enough padding to make them safe when thrown at high velocities. It’s nice because you don’t have to worry about them slamming you in the face during that one catch you weren’t really paying attention (it happens).
Dynamax Medicine Ball
A safe medicine ball you can actually catch.
2. Total Body Mayhem – 16 Minutes
- Minute 1: Back Squats from Ground (135lbs for Men / 95lbs for Women)
- Minute 2: Bench Press from Rig (135lbs for Men / 95lbs for Women)
- Minute 3: Strict Pull-Ups
- Minute 4: Pushups
- Minute 5: Back Squats from Ground (135lbs for Men / 95lbs for Women)
- Minute 6: Bench Press from Rig (135lbs for Men / 95lbs for Women)
- Minute 7: Strict Pull-Ups
- Minute 8: Pushups
- Minute 9: Back Squats from Ground (135lbs for Men / 95lbs for Women)
- Minute 10: Bench Press from Rig (135lbs for Men / 95lbs for Women)
- Minute 11: Strict Pull-Ups
- Minute 12: Pushups
- Minute 13: Back Squats from Ground (135lbs for Men / 95lbs for Women)
- Minute 14: Bench Press from Rig (135lbs for Men / 95lbs for Women)
- Minute 15: Strict Pull-Ups
- Minute 16: Pushups
This EMOM involves four exercises:
- Back Squats from Ground – This just means being able to put the barbell into back squat position by pulling it from the floor, up to your shoulders, over your head, and then resting on your traps.
- Bench Press
- Strict Pull-Ups
- Push-Ups
- If you want a total body workout, this is the EMOM for you since all combined exercises will work your quads, glutes, lower back, upper back, shoulders, chest, biceps, triceps, and abs.
3. Ab Destruction – 16 Minutes
- Minute 1: 15 Russian Twists (45lbs for Men / 25lbs for Women)
- Minute 2: 15 Sit-ups
- Minute 3: 15 Hollow Rocks
- Minute 4: 15 Russian Twists (45lbs for Men / 25lbs for Women)
- Minute 5: 15 Sit-ups
- Minute 6: 15 Hollow Rocks
- Minute 7: 15 Russian Twists (45lbs for Men / 25lbs for Women)
- Minute 8: 15 Sit-ups
- Minute 9: 15 Hollow Rocks
- Minute 10: 15 Russian Twists (45lbs for Men / 25lbs for Women)
- Minute 12: 15 Sit-ups
- Minute 13: 15 Hollow Rocks
- Minute 14: 15 Russian Twists (45lbs for Men / 25lbs for Women)
- Minute 15: 15 Sit-ups
- Minute 16: 15 Hollow Rocks
If you want to kill your abs and add definition, this is 100% the workout for you. Add this on the end of any workout to ensure you’re training and strengthening those abs. Hold a medicine ball during those Russian twists to really increase the intensity.
4. Cardio Craze – 14 Minutes
- Minute 1: 15 Box Jumps
- Minute 2: 15 Box Jumps
- Minute 3: 15 Box Jumps
- Minute 4: 15 Box Jumps
- Minute 5: Rest
- Minute 6: 15 Kettlebell Swings
- Minute 7: 15 Kettlebell Swings
- Minute 8: 15 Kettlebell Swings
- Minute 9: 15 Kettlebell Swings
- Minute 10: Rest
- Minute 11: 10 Burpees
- Minute 12: 10 Burpees
- Minute 13: 10 Burpees
- Minute 14: 10 Burpees
This is the first EMOM on the list where exercises are not alternated each minute. Instead, each exercise is performed in four one-minute sequences and then giving a rest minute before switching to the next exercise.
With all the box jumps and burpees, you need to make sure you have the right kind of footwear to prevent painful friction or injuries. For example, we put together a list of the best CrossFit shoes for people with bunions on this page to give you some ideas of top notch gym sneakers built for a pain-free experience.
5. Total Kettlebell – 10 Minutes
- Minute 1: 12 Burpees
- Minute 2: 20 Kettlebell Swings
- Minute 3: 12 Burpees
- Minute 4: 20 Kettlebell Swings
- Minute 5: 12 Burpees
- Minute 6: 20 Kettlebell Swings
- Minute 7: 12 Burpees
- Minute 8: 20 Kettlebell Swings
- Minute 9: 12 Burpees
- Minute 10: 20 Kettlebell Swings
Sometimes, a workout at home is the best you can do that day. Grab a kettlebell or a makeshift weight and bust out this 10 minute EMOM in no time.
We like these Rogue kettlebells because they’re a single piece of cast iron that feel really smooth in your hands. They also don’t wobble when you put them on the floor. It’s the little things that matter 🙂
Rogue Kettlebells
Premium, cast iron weights for gym or at-home use.
6. Quad/Ab Burn – 16 Minutes
- Minute 1: 10 Front Squats (95lbs for Men, 45lbs for Women)
- Minute 2: 15 Toes to Bar
- Minute 3: 20 Wallballs (15lbs for Men, 8lbs for Women)
- Minute 4: Rest
- Minute 5: 10 Front Squats (95lbs for Men, 45lbs for Women)
- Minute 6: 15 Toes to Bar
- Minute 7: 20 Wallballs (15lbs for Men, 8lbs for Women)
- Minute 8: Rest
- Minute 9: 10 Front Squats (95lbs for Men, 45lbs for Women)
- Minute 10: 15 Toes to Bar
- Minute 11: 20 Wallballs (15lbs for Men, 8lbs for Women)
- Minute 12: Rest
- Minute 13: 10 Front Squats (95lbs for Men, 45lbs for Women)
- Minute 14: 15 Toes to Bar
- Minute 15: 20 Wallballs (15lbs for Men, 8lbs for Women)
- Minute 16: Rest
Hit legs and abs hard during this 16 minute EMOM. This is a great way to focus on squat form and using your abs for stabilization as well.
7. Bodyweight Battle – 15 Minutes
- Minute 1: 20 Hand Release Push Ups
- Minute 2: 10 Strict Pull Ups
- Minute 3: 3, 15ft Rope Climbs
- Minute 4: 10 Strict HSPUs
- Minute 5: Rest
- Minute 6: 20 Hand Release Push Ups
- Minute 7: 10 Strict Pull Ups
- Minute 8: 3, 15ft Rope Climbs
- Minute 9: 10 Strict HSPUs
- Minute 10: Rest
- Minute 11: 20 Hand Release Push Ups
- Minute 12: 10 Strict Pull Ups
- Minute 13: 3, 15ft Rope Climbs
- Minute 14: 10 Strict HSPUs
- Minute 15: Rest
Are CrossFit EMOM Workouts for You?
Now, I’ll admit… this EMOM probably isn’t for beginners considering the use of hand stand push-ups (HSPU). But that doesn’t mean it shouldn’t be attempted to test your current ability.
Simple ways to ease up this EMOM include replacing the rope climbs with a rowing machine and switching out the HSPUs for barbell push presses.
Crossfit EMOMs can be a great way to get an intense burn in a short amount of time. There are plenty of longer EMOMs available as well if you want to really get in a hard workout. No matter what you choose, you’ll get a lot out of every minute of your EMOM so make each minute count.
And make sure you’re geared up with some of our recommended training accessories and footwear designed for explosive movements so you can last longer with every intense workout!
