EXPERIMENTING WITH EMOM's

Hi everyone!

Today I wanted to address EMOM’s! That’s an acronym for Every. Minute. On. the Minute. This is a method of exercise that’s used to build speed and endurance depending on how long you want your EMOM session to last.

EMOM’s are intense sessions that usually consist of three to five exercises; with a mixture of cardio and weights, and can be laid out as follows:

Minute 1: Assault Bike, 15 calories

Minute 2: Single-Arm Dumbbell Snatches x10

Minute 3: Row, 15 calories

Minute 4: 40 crunches

If you were to do five rounds of this you would reach 20 minutes, and 10 rounds, 40 minutes. Once you’ve adapted your body to this level, your endurance would be well respected even be high level athletes - this is providing you have the recovery aspects down that we’ve talked about here before. 

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Now, because I had to adapt and I don’t necessarily have the space for a rowing machine in the house, currently; I laid out my EMOM for 20 minutes and I adapted it from Mat Fraser’s book: ‘HARD WORK PAYS OFF’. It looked like this:

. . . and whatever exercise I landed on my last minute, I went all out!

Important note about EMOM’s: If you complete the planned reps or calories for that minute, then the remainder of that minute is your rest.

Bring lots of water - you’re going to need it! BCAA also helps keep nutrient content high during session (as a general note).

Thanks for reading!

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Brad

Tel: 07376 941640

Email: [email protected] 

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