Designing Engaging & Effective EMOMs: Part 1

Designing Engaging & Effective EMOMs: Part 1

By Sarah Rippel, Author of The Ultimate Group Training System , Build ‘N Burn & The Brand NEW Build N Burn 2.0

The “every minute on the minute” (EMOM) format is a popular interval training method. In an EMOM, the work interval begins at the top of the minute. The rest interval begins once the work is done and lasts until the top of the next minute.

This is just the tip of the iceberg, as this method can be utilized with durations other than one minute! For example, “every 30 seconds” and “every 2:00.”

This format can be used with one exercise across all rounds, or several exercises can be performed in an “alternating EMOM” manner. In this format, the first exercise would be performed at the top of the first minute, the next exercise would be performed at the top of the second minute, etc.

Simple, right? It is, I mean, you basically plug in your desired exercises & start the clock. However, there should be a little more to it than that.

As I stated in my article “Alternating EMOMs for Small Group Training,” EMOMs work well in a group training environment IF they are structured in a manner that allows for sufficient rest intervals.

I believe there needs to be more attention paid to the work: rest ratio in EMOM workouts used in a group training setting. The goal of the work interval in an EMOM is to perform the required work in an all-out manner (safely, of course). Knowing that there is a rest interval that follows each bout of intensity gives exercisers peace of mind. Everyone loves those rest intervals, right?!

It’s easy to focus on the work interval, however there is not enough attention being paid to how much rest is being taken after this all-out work! I do not feel it is optimal to program EMOM workouts using high-intensity exercises coupled with a negative work-to-rest ratio in a group training environment.

In other words, if you have people performing 40 seconds of high intensity work in an EMOM, that leaves them with 20 seconds of rest. This is a negative work-to-rest ratio and it can be notated as 2:1. Chances are, most of your clients will not be able to keep up with the intensity required for this level of work. Remember, we are working with everyday people, NOT athletes training for a specific event that may require performing at a high level under excessive fatigue.

What do I suggest? Keeping the work-to-rest ratio at 1:1 is a no-brainer when using the standard EMOM format. This means roughly 30sec of work and 30sec of rest. This hits the nail on the head with regard to the proper amount of intensity for most conditioning circuits!

A very basic example involves everyone’s favorite exercise, the burpee!

EMOM x 10 Rounds:

Burpee x 8-10 reps

Burpee Progression Matrix:

For many exercises, 30 seconds of work equals 8-10 reps. Pretty nifty, right? For more dynamic movements such as kettlebell swings, 30 seconds of work equals 18-20 reps. It pays to have a good idea of how estimated work intervals correspond to rep ranges. Having this knowledge will enable you to design more effective EMOMs!

You may be asking, “why not just use a ‘30sec on/30sec’ off interval instead of an EMOM?” The answer is, you definitely could! This can be a bit limiting, however, if you wish to combine exercises that have different work intervals in an alternating EMOM.

Conditioning 020620

Alternating EMOM x 5 Rounds (15 Minutes):

Row x 150m
Hang Power Clean x 5 (moderate load)
Lateral Burpee Over Bar x 10

The row is performed at the top of the minute (0:00), the hang power clean at the top of the next minute (1:00), and the lateral burpee at the top of the next minute (2:00).

In this example, the intended stimulus comes out to roughly 35 seconds of work on the rower, 10-15 seconds of work on the hang power clean, and 25-30 seconds of work on the burpee over bar.

I tweaked this conditioning pieces for use with my small group training rockstars:

Alternating EMOM x 5 Rounds (15 Minutes):

Row x 125/100m
Ultimate Sandbag Power Clean or DB Hang Power Clean x 5
Benign Burpee (optional lateral jump) x 8-10

By giving a goal of 125m or 100m on the rower, my clients were able to stay within the 30-35sec target for that minute. We used a 30# force Ultimate Sandbag or 20-35# dumbbells for the hang power clean. Finally, a benign burpee with either a step-back or jump-back movement was used, with the lateral jump being optional.

If you would like to incorporate a longer work interval of 40sec, I would program less-intense movements to be completed in those work intervals.

To illustrate this, let’s use one of my favorite DVRT movements, the front-loaded good morning!

EMOM x 6 Rounds:

Ultimate Sandbag Good Morning Matrix x 2/side

This movement sequence, although somewhat complex, is fairly low intensity. Don’t get me wrong, though, it will definitely elevate the heart rate and work the entire body! An exercise such as this is appropriate for a 40-45 second work interval. On the other hand, an exercise such as kettlebell swings would be a pretty bad choice!

And yes, you could just use a 40sec work/20sec rest interval instead of employing this circuit as an EMOM!

Another option would be to alternate a higher-intensity exercise for the first minute with one that is less intense for the second minute.

My “static dynamic EMOM” format does a great job at this! Pairing a dynamic movement with a static hold can enable you to balance out the intensity. The heart rate will gradually descend during the static hold, allowing for sufficient recovery before the next bout of higher intensity movement!

Static Dynamic EMOM x 5 Rounds (10 Minutes):

SkiErg x 15/12 calories
Wall Sit x 40sec

The intended stimulus here is to crank out 15 or 12 calories on the Erg in roughly 40-45 seconds. This should be fairly tough for most people, but tough in a sense that it’s just “grunt work!” There isn’t a ton of mental energy required, and more efficient technique means you’ll hit that calorie target sooner. If a person is unable to hit the desired target within the 40-45 second realm, an adjusted target could be given, or a time cap of 40-45 seconds could be used. The wall sit is also an exercise that doesn’t require a ton of mental energy to perform, as it is a static hold. It does, however, require mental fortitude to be able to sit there and watch the seconds tick by! J

Stay tuned for Part 2 where I cover specific types of EMOM formats!

In the meantime…..

Check out top level programming by Sarah Rippel :

“The Ultimate Small Group Training System” The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.