EMOM Workouts
EMOM (Every Minute On the Minute) workouts pace your effort with new work at the top of every minute. Explore community EMOM WODs for strength, conditioning, and skill work.
Alternate Drive
Row · Wall Ball
Climb the Minutes
Double-under · Dumbbell Front Squat · Alternating Dumbbell Snatch · Burpee · Dumbbell Thruster
Partner EMOM
Push-Up / Pull-Up · Kettlebell Swing · Jumping Lunge
Flip & Front
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Rising Minutes
Jump Rope · Toes-to-Bar · Dumbbell Push Press · Wall Ball Shot · Burpee Over Line
bag up emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
climb the minute
Barbell Deadlift · Pull-up · Wall Ball · 400 m Run
Alternating Load
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Monday Reset EMOM
Air Squat · Incline Push-up
ladder up emom
Row · Dumbbell Deadlift · Box Jump · Dumbbell Push Press · Wall Ball
midweek two-step emom
Air Squat · Push-up
bag and burn emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Friday Flow EMOM
Goblet Squat · Incline Push-up
Sunday steady switch
Goblet Squat · Push-up
Press + Legs EMOM
Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press · Dumbbell Reverse Lunge
Swing Press EMOM
Kettlebell Swing · Kettlebell Push Press
Bag & Squat
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Bag Switch EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press & Drive
Dumbbell Push Press · Goblet Squat
Tuesday Density
Dumbbell Push Press · Pull-up
Wednesday engine
Air Squat · Incline Push-up
Press & Legs EMOM
Dumbbell Push Press · Dumbbell Strict Press · Goblet Squat · Reverse Lunge
steady switch
Air Squat · Push-up
alternate drive
Power Clean · Row
alternating engine builder
Power Clean · Bike Erg
Sunday Switch
Goblet Squat · Step-Back Burpee
Swing Press EMOM
Kettlebell Swing · Push-up
steady pair emom
Air Squat · Push-up
press & legs
Dumbbell Push Press · Dumbbell Front Squat
easy engine pair
Air Squat · Incline Push-up
Saturday Split 20
Row · Push Press
Sunday Burner
Wall Ball · Box Jump
Swing Press EMOM
Kettlebell Swing · Single-Arm Kettlebell Push Press
Press & Legs EMOM
Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press
Friday Build
Goblet Squat · Dumbbell Push Press
steady two-step
Dumbbell Goblet Squat · Incline Push-up
easy engine emom
Air Squat · Incline Push-up
steady saturday emom
Goblet Squat · Incline Push-up
Sunday Switch
Kettlebell Swing · Burpee
barbell pulse
Power Clean · Row
Sunday Starter EMOM
Incline Push-up · Air Squat
Clock Out
Goblet Squat · Incline Push-up
Tuesday Two-Step
Air Squat · Push-up
Tuesday Twin
Air Squat · Push-up
press & pulse emom
Alternating Dumbbell Push Press · Goblet Squat · Reverse Lunge
sandbag split drive
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Swing & Press
Kettlebell Swing · Push Press
Sunday Grind EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
15-Min Full-Body EMOM
Pull-Up · Dumbbell Thruster · Kettlebell Swing
press & squat emom
Dumbbell Push Press · Goblet Squat
Friday Flow
Goblet Squat · Push-up
Press + Legs EMOM
Single-Arm Dumbbell Push Press · Dumbbell Goblet Squat
easy monday emom
Goblet Squat · Incline Push-up
climbing gears
Box Jump Over · Pull-up · Dumbbell Thruster · Barbell Push Press
two-step grind
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Minute Shift
Row · Dumbbell Front Squat
Advanced Power Tower EMOM
Kettlebell Goblet Squat · Hanging Knee Raise · Dumbbell Push Press · Pull-Up · Kettlebell Deadlift
Tuesday Tempo EMOM
Row · Dumbbell Push Press
Sunday Split
Kettlebell Swing · Bike Erg
climb the dial
Row · Dumbbell Push Press · Pull-up · Box Jump Over · Dumbbell Thruster
Alternating Drive
Deadlift · Burpee
step-up spark
Box Jump Over · Push-Up · Pull-Up · Dumbbell Thruster · Alternating Dumbbell Snatch
Clock Out EMOM
Dumbbell Push Press · Dumbbell Step-Up · Dumbbell Reverse Lunge
press + legs emom
Single-Arm Dumbbell Push Press · Dumbbell Front Squat · Dumbbell Reverse Lunge
Monday Minute Mix
Air Squat · Push-up
Carry and Squat Cruise
Sandbag Front Squat · Sandbag Ground-to-Shoulder
sandbag minute swing
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Monday Alternator
Pull-up · Assault Bike
alt engine 20
Pull-up · Kettlebell Swing
Press and Legs EMOM
Alternating Dumbbell Push Press · Dumbbell Goblet Squat
Engine Ladder
Row · Dumbbell Thruster · Toes-to-Bar
swing and press emom
Kettlebell Swing · Push Press
step-up emom
Thruster · Toes-to-Bar · Deadlift · Pull-up
Easy Engine EMOM
Kettlebell Deadlift · Sit-up
Press & Legs EMOM
Dumbbell Push Press · Goblet Squat · Reverse Lunge
swing and press
Kettlebell Swing · Push Press
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