2022 Holiday EMOM Workouts!

2022 Holiday EMOM Workouts!

By Sarah Rippel

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn”

Hey everyone! It’s that time again – time for a handful of workouts to celebrate the season!

The EMOM format is an easy way to allow for built-in rest. This prevents people from going all-out during workouts that do not have this as the goal. This enables people to work at an appropriate intensity with each round.

An EMOM can be done using one exercise, or an alternating format can be used, where you perform one exercise on the first minute, another exercise on the next minute, & so on.

Although most people tend to think of the EMOM format as being the “on the minute” structure, there are numerous ways it can be implemented, depending on an individual’s fitness level, goals, the intent of the workout itself, etc.

For example, workouts can be structured using formats such as “every 30 seconds,” “every 90 seconds,” and “every 2:00,” to name a few. But then we’re not able to get it hell they did to it but I think it could be in our budget too yeah ah OK yeah 30

In addition to being a great way to structure conditioning workouts, the EMOM format can be used for warm-ups and strength work. Not unlike conditioning pieces, strength EMOMs can become quite the stamina builders! With warm-ups, the goal is to use less intensity than with strength or conditioning work, with the gradual increase in heart rate over the course of the rounds that sets the stage for training to follow.

For this year’s Holiday EMOMs, I am going to focus on conditioning! In addition, I am going to map out 3-week progressions for these workouts!

Workout #1: Cardiac Output EMOM

Week 1: EMOM 20 (4 Rounds):

Week 2: EMOM 25 (5 Rounds):

Week 3: EMOM 30 (6 Rounds):

Minute 1: 40-50s Easy Air Bike
Minute 2: 40-50s Bear Crawls
Minute 3: 30-40s Jump Rope
Minute 4: 40-50s Alternating Step-Ups
Minute 5: 30-40s Benign Burpees

Decrease intensity &/or duration for any of the exercises in this workout if heart rate is getting too high!

This is a cardiac output (aka “aerobic”) workout. With this type of training, we are wanting an RPE of 3-4, which is basically Zone 2 intensity (130-150 BPM or 60-70% of MHR). We are talking conversational pace! Aerobic work has gotten pushed to the side for years, as higher-intensity conditioning & strength training have gotten more of the limelight.

I encourage you to perform cardiac output sessions 1-2 times a week for 20-30 minutes at a time. You will notice improvements in recovery from your strength sessions and in turn, make more gainz!

The second EMOM is an ascending/descending ladder-style kettlebell workout.

Workout #2: Ascending/Descending Ladder KB EMOM

Week 1: EMOM 10:

On the 0:00 = 20 Swings
On the 1:00 = 2 Push Press/side
On the 2:00 = 18 Swings
On the 3:00 = 4 Push Press/side
On the 4:00 = 16 Swings
On the 5:00 = 6 Push Press/side
On the 6:00 = 14 Swings
On the 7:00 = 8 Push Press/side
On the 8:00 = 12 Swings
On the 9:00 = 10 Push Press/side

Week 2: EMOM 14:

On the 0:00 = 20 Swings
On the 1:00 = 2 Push Press/side
On the 2:00 = 18 Swings
On the 3:00 = 4 Push Press/side
On the 4:00 = 16 Swings
On the 5:00 = 6 Push Press/side
On the 6:00 = 14 Swings
On the 7:00 = 8 Push Press/side
On the 8:00 = 12 Swings
On the 9:00 = 10 Push Press/side
On the 10:00 = 14 Swings
On the 11:00 = 8 Push Press/side
On the 12:00 = 16 Swings
On the 13:00 = 6 Push Press/side

Week 3: EMOM 18:

On the 0:00 = 20 Swings
On the 1:00 = 2 Push Press/side
On the 2:00 = 18 Swings
On the 3:00 = 4 Push Press/side
On the 4:00 = 16 Swings
On the 5:00 = 6 Push Press/side
On the 6:00 = 14 Swings
On the 7:00 = 8 Push Press/side
On the 8:00 = 12 Swings
On the 9:00 = 10 Push Press/side
On the 10:00 = 14 Swings
On the 11:00 = 8 Push Press/side
On the 12:00 = 16 Swings
On the 13:00 = 6 Push Press/side
On the 14:00 = 18 Swings
On the 15:00 = 4 Push Press/side
On the 16:00 = 20 Swings
On the 17:00 = 2 Push Press/side

Suggested loading:

Beginner: Female = 8kg / Male = 16kg
Intermediate: Female = 12kg / Male = 20kg
Advanced: Female = 16kg / Male = 24kg

Alternate between descending ladder KB Swings & ascending ladder KB Push Press “on the minute.” In other words, you will be decreasing the number of swings and you will be increasing the number of push presses as you move through the initial circuit in week one.

In week one you will work through the complete descending ladder of swings and ascending ladder of push presses (10 steps).

In week two you will work through the 10 steps, then start working backwards.

In week three you will work through the 10 steps, then all the way backwards to the beginning of the steps!

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