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Every Minute On the Minute for Fitness

The EMOM (Every Minute On the Minute) section of the daily work is a vital piece of the Fitness program. Much like the strength work performed in part A of each day, the goal for the part B “EMOM” portion of each day is to progress from week to week. I want to provide our athletes with a structured approach and create an awareness around the best method of progression.

When performing an EMOM, we generally want to work for about 10 seconds and rest for the remaining 50 seconds. This ensures that the focus stays on strength and not on muscular endurance. If you are performing an EMOM and you complete all 7 minutes hitting the same number, you can progress the following week in two ways:

  1. You could opt to add 1 rep to your movement, keeping difficulty consistent
  2. You could opt to increase the difficulty of the movement, and keep the reps consistent

I am encouraging you to choose option #2. The reason is because every rep additionally performed, increases your work time and decreases your rest time. As soon as reps increase in this manner, the progression is primarily a result of increased muscular endurance. Not to say that you didn’t also get stronger, but increasing the difficulty of the movement is a more effective means of consistent progress. 

The upper body pulling EMOM program consists of 3 different movement choices. The choice of movement is directly related to each individual athletes’ level. Below, you will see a video for each of the movements in the “upper body pulling” EMOM program.

 

Ring Row EMOM

This is an extremely beneficial movement to increase strength of more novice athletes. Oftentimes, newer athletes will need to begin the Ring Row...

Category: 
Fitness

Ring Pullups EMOM

This is the next progression after the Ring Row for the pulling EMOMs. Much like the Ring Row, there are multiple different ways that you can...

Category: 
Fitness

Legless Rope Climb EMOM

This is the most advanced version of the pulling EMOM, and just like the Row and Pull-ups, there are a few different ways in which you can...

Category: 
Fitness

Strict HSPU EMOM

The starting point for performing strict HSPU in the EMOM is 2-abmats for assistance. Any assistance beyond this, and you are barely moving your...

Category: 
Fitness

Pull-Up EMOM

Today, in our EMOM series at San Diego Athletics, we are going to discuss Pull-ups, as well as the proper way to scale the Pull-up to ensure you...

Category: 
Fitness

Push-Up/Dip EMOM

Exactly like the other movements we have covered in this series, the goal of the EMOM is to be able to perform the same number of repetitions on...

Category: 
Fitness

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