EMOM Protocol – Every Minute On the Minute

Synopsis

  • Set a timer to beep at regular intervals (usually every minute)
  • At the start of each interval, perform a predetermined number of reps of the exercise
  • Use the remaining time in that interval to rest
  • Repeat at the top of the next interval
  • Adjust reps or interval length to match your fitness and recovery

What it is and Why It Works

EMOM stands for Every Minute On the Minute. It’s a time-based training structure where work is performed at regular intervals, followed by short recovery periods. The clock dictates your pace.

Why do we use it in Toughen Up?

Conditioning: Minimal rest + repetitive effort enhances work capacity and quick recovery.

  • Encourages coordinated, high-quality reps without burnout
  • Keeps your heart rate elevated without pushing into exhaustion
  • Develops aerobic and anaerobic capacity
  • Trains mental discipline and pacing
  • Builds repeat-effort conditioning—ideal for real-world physical demands

Physiological and Practical Benefits

  • Trains your fast-recovery energy system for short, powerful bursts (“phosphagen”) energy system recovery between rounds
  • Encourages consistent form under fatigue

Programming and Progression

You can adjust EMOM structure based on your fitness, conditioning or performance goals:

Interval Duration:

  • 1-minute standard EMOM
  • 30-second rounds for more precise work-to-rest ratio
  • 90-second or 2-minute rounds for longer efforts or heavier movementsE2MOM (Every 2 Minutes On the Minute) for complex sequences

Structure Options:

  • One exercise is repeated every round
  • Alternating exercises (e.g., push one round, pull the next)
  • Multi-station EMOM circuits (e.g., pushups, rows, squats, swings)

The “I-Go-U-Go” Technique

A fun variation to play with if you’re training with a partner and/or don’t have a timer, is the I-Go-U-Go technique. This is done by taking turns to do your exercise reps by alternating with a training partner. You do your reps and put the bell down to recover while your partner does theirs. Its an easy way to train with a 1 to 1 work to rest ratio.

Progress by:

  • Adding reps per round
  • Increasing weight or exercise difficulty
  • Extending total session time/number of rounds

Example EMOM

At the top of each minute, perform:

  • Pushups: 30–50% of your current max
  • Kettlebell swings: Select a challenging but repeatable number
  • Rest for the remainder of the minute

If recovery time is too short to maintain form, reduce reps or extend the interval.

Alternate Version: (Single exercise per round)

  • Minute 1: Pushups
  • Minute 2: Swings
  • Alternate for a set duration based on your conditioning and training intent

Integration With Other Programs

Use EMOM to layer structure into other programs:

  • Rite of Passage: Apply EMOM to swings following press ladders
  • Simple & Sinister: Use timed sets to accumulate swing volume
  • Armour Building Complex: Perform one round at the top of the minute, then rest.