You have all come to class and have seen the infamous EMOTM sandwiched between a strength and conditioning portion of the workout. But have you ever wondered if there is a strategy hidden somewhere besides it being a cool acronym? 😁

What is it?

EMOTM (which stands for every minute on the minute) is a type of interval workout where you perform a certain number of reps of a movement every minutes or series of movements every minute for a set amount of time.

What are the benefits?

1- Pacing:

EMOTM’s remove much of the thinking from a workout. The clock is the pacer and decides when you will be working and when you will be resting. It’s more of a controlled environment giving us little recovery time so we can be explosive again the next minute.

2- Progression:

EMOTM’s are a great tool for measuring progress week to week and gives us an opportunity to work on form and technique. Since EMOTM’s are usually lower reps, it allows us to get out of our comfort zone and try the scaled up version of the movements or row/run faster than we typically do.

3- Versatility:

EMOTM’s can be programmed to train anything: power, fat burn, muscle building, cardio, and skill development. You are often able to maintain proper form and work your heart, lunges and muscles quite significantly.

4- Urgency and Rest Periods:

Unlike normal WOD’s, EMOTM’s have built in rest periods. Mentally you are working for the rest by thinking “the faster I go the more rest I will get”. They allow time between sets to analyze performance. How did you feel? How was my technique? Each minute we are given the chance to redo or improve on what we want to fix. They also train us to work!

So the next time you see an EMOTM, pick which areas you want to work on in order improve your strength, power, mechanics and more.



A: Back Squat
(every 2-minutes)

30 Cal Row
20 Pistols (10 each leg)
10 DB Snatch (5 each arm)