This full-body, 30-minute EMOM workout will test your conditioning, strength, and endurance while delivering a complete session in a short amount of time.
An EMOM (every minute on the minute) format means you perform the prescribed reps at the start of each minute, then rest for the remainder of that minute. EMOMs are efficient and help you maintain intensity and consistent pacing throughout the workout.
Details
This 30-minute EMOM consists of six consecutive 5-minute EMOM blocks, with a different exercise in each block. The movements are kettlebell swings, box jumps, deadlifts, sit-ups, burpees, and dumbbell thrusters.
You’ll complete five rounds of each exercise (one round per minute for five minutes), then move immediately to the next station. Set up each piece of equipment in advance so you can transition quickly between blocks without interrupting the flow of the workout.
Equipment Needed
- Kettlebell for swings. If you don’t have a kettlebell, use a dumbbell held vertically.
- Barbell for deadlifts. If unavailable, heavy dumbbells or kettlebells will work.
- Box or bench for box jumps. Substitute jump squats if you don’t have a stable box or bench.
- Dumbbells for thrusters. You can use a barbell or kettlebells as alternatives.
Rep Scheme
All sets are intended to be performed unbroken, meaning don’t set the weight down or rest mid-set—complete the prescribed reps each minute before resting for the remainder of that minute.
- 25 kettlebell swings. A 20 kg kettlebell was used here. If the final reps feel impossible, reduce the weight before reducing reps (try 12 or 16 kg). If 20 kg is easy, increase the load.
- 15 box jumps. A 20-inch box was used. Keep your pace steady; if you fall behind, drop to 12 or 10 reps. If 15 is too easy, increase to 20.
- 15 deadlifts. The example used 125 lbs. You should get meaningful rest between rounds; reduce weight before cutting reps. If 125 lbs is too light, increase to a weight you can still complete unbroken for 15 reps.
- 20 sit-ups. This becomes challenging in later rounds. If you can’t maintain the pace for five minutes, scale to 15 reps.
- 12 burpees. Maintain a steady pace to finish each minute. Increase to 14–15 if too easy, or reduce to 8–10 if necessary.
- 12 dumbbell thrusters. Adjust weight before reps. Example used 20 lb dumbbells due to an injury; recommended progressions might be 35 lb for many women and 50 lb for many men if appropriate. If 12 reps per minute is too hard, drop to 10 or lighter weights—finish strong on this final movement.
More EMOM Workouts
- 30 Minute EMOM Conditioning Workout
- CrossFit EMOM Workouts for Conditioning
- CrossFit-Style Workouts
- Full Body Conditioning Workout
- Run Intervals Strength and Conditioning Workout