If you follow any current strength and conditioning programs, you have probably come across the word EMOM (read: E mom, think: electronic mother.) EMOM means "every minute on the minute." In its most simple format, an EMOM works like this: perform X number of repetitions for a given exercise every minute on the minute for Y number of minutes (if X=1 & Y=10, you will perform 10 total reps.) For whatever portion of the minute you are not performing the repetition/s, you are resting.

The EMOM is a simple, efficient way to standardize a training routine and track progress over time. For example, if you start an EMOM cycle @60% of 1 repetition maximum (1RM), can you progress to 75% of 1RM over the course of the cycle?

In this article, I will expand upon this format, providing templates for Olympic weightlifting, strength, skill, density, testing and recovery training while taking into consideration the demands of CrossFit competition training and the chart "Rest Intervals Based on Training Goals," featured below. With my templates, I hope strength and conditioning coaches can utilize this form of training regularly and provide feedback to fine tune the suggested parameters.

EMOM FOR CROSSFIT COMPETITION TRAINING

In their book Science and Practice of Strength Training, V.M. Zatsiorsky and W.J. Kraemer discuss power endurance this way: repetitive endurance can become especially important at higher percentages of maximal force and power production in sports that require repeated bursts of high intensity efforts.

In this context, higher percentages of maximal force mean percentages nearing (60%+) an athlete’s 1RM.

No sport more clearly demands multiple repeated efforts at high percentages of an athlete’s maximal capacity than the "Sport of Fitness," CrossFit. For instance, in the sport of Olympic weightlifting, a lifter performs a maximal lift only six times total, with upwards of two minutes rest. That being said, as a part of well structured programming, EMOMs are sure to increase strength and/or endurance for athletes in any sport.

Fitness in CrossFit is defined as increased work capacity across broad time and modal domains. Using standard tests of fitness, the fittest person should have the best overall score in a competition consisting of a 1RM bench press test, javelin toss, triple jump, the benchmark WOD "Fran," a 5 kilometer run and a century bike ride.

In competitions, most programmers have kept this definition of fitness within reasonable bounds, creating legitimate tests of fitness (with some grievous atrocities along the way.) Still, in theory we could take this definition to infinity and beyond. Hopefully we don't see 100 deadlifts for time at 500 pounds at the next Reebok CrossFit Games, but by their own definition, it is a possibility. And a quick glance at the evolution of the Games proves it's clear: the events are getting heavier and longer.

“Why?” or “Is that cool?” are the subjects of another article. Instead I will focus on using EMOMs for power endurance and managing rest periods to keep training as effective as possible in the CrossFit competition paradigm.

"REST INTERVALS BASED ON TRAINING GOALS"

Sources: Baechle, T.R. & Earle, R.W. (2008). Essentials of Strength Training and conditioning (3rd ed.). Champaign, Ill.: Human Kinetics; Wescott, W.L. (2003). Building Strength and Stamina (2nd ed.) Champaign, Ill.: Human Kinetics.

Training Goal	Rest Interval
General Fitness	30-90 Seconds
Muscular Endurance	≤ 30 seconds
Muscular Hypertrophy	30-90 seconds
Muscular Strength	2-5+ minutes
Power: Single-Effort Events Multiple-Effort Events	2-5 minutes 2-5 Minutes

The above chart provides simple and widely accepted parameters for rest periods during a variety of training intents. CrossFit competition training is not directly related to the silos "General Fitness" or "Muscular Hypertrophy," even though its workouts do often appear similar and have the same effects. "Muscular Endurance," "Muscular Strength" and "Power" do encompass CrossFit-esque workouts, which of course means competitions are similar.

Now, while multiple effort power events are best rested for two to five minutes between sets, does this mimic the efforts we see in CrossFit Competition? No. So am I suggesting you perform a Reebok CrossFit Games event for every workout because it perfectly mimics itself? No. Instead, by using an EMOM, where rest periods are punctuated, we can elicit similar training effects to traditional power, endurance and strength training while more closely mimicking the demands of a CrossFit competition.

TERMINOLOGY

As I deviate from the original "every minute on the minute," I will use the structure EX, where X represents the minutes. For instance, "every three minutes on the three minutes" (doesn't quite have the ring of the original,) will appear simply as E3. Also, instead of writing "every three minutes on the three minutes for thirty minutes" to represent ten rounds (and 30 repetitions), I will write x10 (meaning times 10.)

Each section will provide a starting template, with guidelines on how to progress as the cycle moves forward. The starting templates will be based around a 1RM for most lifts (all unaccompanied percentages represent a percent of your one rep max.) Since it is not appropriate for an absolute beginner to do a 1RM test, they will not have this reference point. Without going into too much detail on how to structure the work for beginners, I will say make today very do-able, and progress methodically. Every day is not a test or a maximum effort excursion; it is just a brick in the wall.

Even though I use the term "EMOM work," I do not necessarily mean "every minute on the minute" for that particular reference. I mean instead "every X minute on the X minute," but have abbreviated.

OLYMPIC WEIGHTLIFTING

Because of the particular demands and full body effort of the snatch and clean & jerk, I suggest starting your EMOM work with particularly large rest periods at comfortable percentages of your 1RM.

Starting Template for Snatch

2 Snatch E3 @65% x10

Moving Forward

First, raise the percentage step by step. If you have one exposure to the snatch each week, try to climb the percentage each week by 2.5%.

Ideally, we are changing the structure of the EMOM before it turns into a shit show, the definition of shit show here being large amounts of missed reps or clearly inadequate recovery. At this point in the development of this EMOM template, I will not define ending points. Instead, pay attention to how you're performing and how you feel. Are you making consistent gains, or is your body losing its ability to recover and in need of a change? Be methodical and switch up the programming when it's time.

When shortening the time (from E3 to E2, for instance,) you will have to drop the percentage to achieve success initially. And with a shorter time duration, you will probably not climb to as high as percentage as in the previous cycle. Still continue the linear progression though; due to positive adaptations in strength and competency with the EMOM, you may just surprise yourself.

By shortening the duration (total number of rounds), you should be able to up the percentage as well. Decisions on duration are dependent on the big picture--training volume of the entire week, for instance. If you are doing extensive conditioning or accessory work, you may want shorter duration in your EMOMs.

Wait, does this count as conditioning?

Yes. The intent of the training is primarily strength endurance gains though. If you are not seeing consistent improvements in strength during your cycle, nor after performing the EMOM test/s detailed later, nor during traditional 1RM testing, consider altering your EMOM programming (first tactic: up the percentage, up the rest.) Also, take a look at other life variables that affect training- sleep, nutrition, etc.

STRENGTH

I think your first EMOM in any cycle should be fun. Fun in that nerdy gym sense, when it just feels damn good to move. If you're grunting and killing yourself to make it through on day one, you've gone too heavy. Enjoy yourself, and look forward to the journey of getting stronger in a measured way.

Starting Template for Back Squat

3 back squats @70% EMOM x10

Moving Forward

An interesting technique to utilize during strength work is midway into the cycle, without upping the percentage, increase the total volume (AKA duration) of the EMOM. After that wave is complete (it may only be one exposure,) drop the volume to the original prescription and begin climbing the percentage 2.5% per exposure if possible.

Late in the cycle, it takes an incredible amount of concentration to complete an EMOM like this one. I suggest getting an app for your smart phone or stopwatch that will beep at you each minute so you don't have to watch the clock. Also, let others working out, with and around you, know that you are on the clock, now is not the time for conversation or distractions. The mental fortitude built during a late-cycle EMOM is astounding, but it is fucking hard work. I promise it will make you a better CrossFit athlete.

SKILL

Many people refer to movements they suck at as "goats." An EMOM is an excellent way to address your goats, giving you adequate rest to recover between attempts while remaining structured enough that you aren't driven crazy by all-over-the-place training sessions.

Starting Template for Bar Muscle Ups

2 bar muscle ups EMOM x5

Moving Forward

Each exposure, possibly even every couple of exposures if the movement is particularly high skill, up the repetitions by a small quantity (in the case of these bar muscle ups, one at a time). Making too big of a jump will cause you to fail; the risk for injury may be just as high as the risk for embarrassment or morality depletion.

Once you are able to complete a decent quantity in one go (with bar muscle ups, probably 5+), consider adding them into smart conditioning work. When you have just obtained a skill, it is not wise to perform it poorly or without control in a conditioning setting. Keep it together; train smarter.

DENSITY

When we see rudimentary bodyweight gymnastics movements in CrossFit competition, they are often at a very high volume. The EMOM allows you to build up this capacity, one rep at a time.

Starting Template for Push Ups

10 push-ups EMOM x10

"Angie" is a traditional CrossFit Benchmark WOD:

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

The fastest folks in the world complete this workout in around 10 minutes. The first time I did the push up EMOM explained above, I wasn't able to complete all 10 sets of 10 push-ups unbroken. In theory, that means it would have taken me over 10 minutes to complete 1/4 of Angie! Start reasonably, build slowly. We all start somewhere, and it's not about where you are today, it's about the hard work you're willing to put in to be better tomorrow.

Moving Forward

With density gymnastics work, try to do sets as unbroken as possible. That is going to translate best into CrossFit competition events. You should be able to add repetitions at a faster rate than with the skill work, but you’ve still gotta keep it together. I am a big fan of keeping it together during EMOMs (and conditioning, for that matter.) Falling apart during a work out is more often a result of poor planning than not pushing yourself hard enough. With the right mindset and a knowledgeable coach at your side, you can find a level of intensity that makes you stronger without making you feel like crap.

TESTING

This testing is most applicable in the Olympic weightlifting and strength versions of the EMOM. What is the slimmest margin at which you can complete single repetitions at 90% of your 1RM? This is the basis of the 90% test. After one back squat cycle, attempt:

1 back squat E3 @90% x5

How'd it go? Success? Great! Start your next cycle, and upon its completion cut down the time frame for the testing. Does E2 seem like too big of a jump? Try E2.5 then, just keep it standardized.

RECOVERY

I took the recent Christmas holiday off from training. And do I mean off. I only ate food from chain restaurants and sat on the couch (while enjoying the company of family, of course). Now that I'm back on the beam, I had to drop my percentages way back (similar to two cycles ago) just to finish my EMOMs. Do I regret my decision to take off? Not really :) Could I do it better? Probably. Something like this would have done the body good:

2 front squats E2 @60% x8

This EMOM, with proper warm up and cool down (I sure do love foam rolling,) should leave the body feeling refreshed and keep the muscles and nerves on their A-game for when you head back into the trenches.

PROVIDING FEEDBACK

If you (or your clients) decide to take on an EMOM program similar to the one I've described, hit me up! I can be reached on Twitter (@kjs_37). I would love to hear your successes, suggestions, and questions about the program.

CONCLUSION

Most of my EMOM work to this point has been in my own training, and viewed from the fringes in my friends' training. Over the next few months, I will implement EMOM work more regularly with clients, and plan on having an exposé in the coming year on lessons learned with the EMOM.

When you put in the work today, and aren't seeing the results you want, what isn't following the beam? What variable do you need to get on track to get where you need to be? Or, do you have unreasonable expectations or a glitch in your equation? Make goals, and then reach them at a rate that keeps you happy and healthy. That's pretty much what strength and conditioning is all about.