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Coach Sheet

Glossary entry — methodology

Every Minute on the Minute EMOM

A density protocol where the lifter starts a prescribed set at the top of every minute. Rest equals the remainder of the minute after the set completes.

What EMOM means

Every Minute on the Minute (EMOM) is a time-based set structure. The lifter starts a set at 0:00, completes the prescribed reps, and rests until 1:00. Then starts the next set. Continue for the prescribed number of minutes.

If the prescribed work takes 25 seconds, you rest 35 seconds. If it takes 50 seconds, you rest 10. The work-to-rest ratio shifts as fatigue builds.

When EMOM is useful

EMOM works for:

  • Density training: get a lot of work into a fixed time window
  • Conditioning blocks: cardiovascular bias with strength carryover
  • Skill volume: practice a movement with brief recovery (clean technique, snatch technique)
  • Final accessories: 5-10 minutes of EMOM rows or push-ups to finish a session quickly

EMOM is poor for:

  • Heavy strength work: insufficient rest for 80%+ loads
  • Hypertrophy with full recovery: rest is constrained, not chosen
  • Novice lifters: time pressure degrades form

Programming examples

  • 10-minute EMOM: 5 push-ups + 5 sit-ups (warm-up density)
  • 12-minute EMOM: 3 power cleans at 70% (technique under fatigue)
  • 8-minute EMOM: 8 dumbbell rows per side (accessory density)
  • 6-minute EMOM: 1 hang clean every minute (heavy single density)

When EMOM fails

The most common failure: prescribing reps that take 50+ seconds, leaving 10 seconds of rest. By minute 4, the lifter can’t keep up with the clock and the workout collapses. Either the set is too long, the load is too heavy, or the rep count is too high.

A useful guideline: if rest drops below 25 seconds in the first round, scale the prescription.

In Coach Sheet

The Workout Plan tab supports EMOM as a “set type” (set type field on each row). The lifter logs the actual completion time to expose pacing problems. If completion time creeps over 45 seconds across rounds, the coach scales next session.

Sources

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