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
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
Alternating Load
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Monday Reset EMOM
Air Squat · Incline Push-up
midweek two-step emom
Air Squat · Push-up
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 Switch EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Tuesday Density
Dumbbell Push Press · Pull-up
steady switch
Air Squat · Push-up
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
easy engine pair
Air Squat · Incline Push-up
Saturday Split 20
Row · Push Press
Sunday Burner
Wall Ball · Box Jump
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
Sunday Switch
Kettlebell Swing · Burpee
barbell pulse
Power Clean · Row
Sunday Starter EMOM
Incline Push-up · Air Squat
Tuesday Two-Step
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
press & squat emom
Dumbbell Push Press · Goblet Squat
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
Advanced Power Tower EMOM
Kettlebell Goblet Squat · Hanging Knee Raise · Dumbbell Push Press · Pull-Up · Kettlebell Deadlift
Sunday Split
Kettlebell Swing · Bike Erg
climb the dial
Row · Dumbbell Push Press · Pull-up · Box Jump Over · Dumbbell Thruster
Alternating Drive
Deadlift · Burpee
press + legs emom
Single-Arm Dumbbell Push Press · Dumbbell Front Squat · Dumbbell Reverse Lunge
Monday Minute Mix
Air Squat · Push-up
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
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
Shoulder Shift
Sandbag Front Squat · Sandbag Ground-to-Shoulder
alternating cadence
Pull-up · Push-up
Tuesday Two-Step
Barbell Deadlift · Row
Press & Drive EMOM
Single-Arm Dumbbell Push Press · Goblet Squat · Reverse Lunge
steady two-step
Air Squat · Push-up
bell and push
Kettlebell Swing · Push-up
Bagline Alternator
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press & Step EMOM
Alternating Dumbbell Push Press · Dumbbell Front Squat
Swing & Press EMOM
Kettlebell Swing · Push-up
shoulder shift emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Swing & Press Ladder
Kettlebell Swing · Push Press
Climb the Minute
Double Under · kettlebell goblet squat · Dumbbell Push Press · Box Jump Over
KB Swing / Push EMOM
Kettlebell Swing · Push-Up
steady split emom
Kettlebell Deadlift · Incline Push-up
steady split
Air Squat · Incline Push-up
steady split emom
Air Squat · Incline Push-up
swing & press emom
Kettlebell Swing · Dumbbell Push Press
Bag & Burn EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press & Squat Pulse
Dumbbell Push Press · Dumbbell Front Squat
Swing & Press 12
Kettlebell Swing · Single-Arm Kettlebell Push Press
Steady Saturday EMOM
Air Squat · Push-up
sack switch
Sandbag Front Squat · Sandbag Ground-to-Shoulder
alternating engine 20
Assault Bike · Goblet Squat
Sunday Switch
Air Squat · Incline Push-up
press & drive emom
Dumbbell Push Press · Goblet Reverse Lunge
Alternating Engine EMOM
Power Clean and Push Jerk · Assault Bike
press & squat emom
Push Press · Goblet Squat
swing and press
Kettlebell Swing · Kettlebell Push Press
steady switch
Air Squat · Incline Push-up
Climb the Clock
Row · Goblet Squat · Pull-up · Burpee
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