If you’ve ever taken a CrossFit class, you’ve likely done an EMOM — a metcon wherein you begin a move or series of moves at the top of each minute, rest any remaining time after completion, and repeat that move or sequence at the top of the next minute for a prescribed number of minutes.
The EMOM is often regarded as the less intense of the acronyms, with AMRAP (as many rounds as possible) taking first place when it comes to nausea-inducing high-intensity interval training (HIIT) work. It is often programmed as a preworkout mini-WOD or as a movement prep warm-up for the main workout that session.
But not in this case.
Here, an EMOM is combined with an ascending ladder scheme and an AMRAP: Start your workout timer. Do one rep of each of the prescribed moves at the top of the minute, then rest the remaining time. At the top of the second minute, do two reps of each move, then rest. Continue increasing reps each minute in this manner, getting in as many rounds as possible until you fail to complete the required number of reps per move within 60 seconds. Keep track of your rounds and reps and try to beat it next time.
Try one of these two workouts as the main event next time you hit the gym or the box — you’ll never look at the lowly EMOM the same way again.
1. Kettlebell Swing (25 to 35 pounds)
2. Burpee Box Jump (16- to 20-inch box)
Stand a foot or so behind a kettlebell with your feet shoulder-width apart and take a firm grasp on the handle with both hands. Maintaining a flat back, straight arms and tight core, hike the kettlebell back between your legs. As it swings forward, snap your hips and squeeze your glutes as you stand upright, using that power to lift the kettlebell up overhead. Guide and control it back down and through your legs, and repeat immediately.
Burpee Box Jump
Face a box and stand about 3 feet away. Crouch, place your hands on the floor and jump your feet back into plank. Immediately jump them back underneath you, then explode upward and forward, swinging your arms to help you jump up on top of the box. Step or jump down lightly.
1. Wall Ball (14 to 20 pounds)
2. Hand-Release Push-Up
Stand a few feet away from a wall with your feet shoulder-width apart, toes turned out, and hold a medicine ball at your chest with your wrists stacked over your elbows. Kick your hips back and squat to just below parallel, then explosively stand and extend your arms to throw the ball up to a designated spot on the wall above you (10 feet for men, 9 feet for women). Catch it and descend right into the next rep.
Assume a push-up position with your hands outside your shoulders and your head, hips and heels aligned. Keep your body tight as you bend your elbows and lower yourself all the way to the floor. Lift your hands briefly off the floor, then replace them and push back to the top.