101 EMOM Workouts: Vol 1

101 EMOM Workouts: Vol 1

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Our 101 EMOM WORKOUTS are made up of 101 of our favorite workouts all in one easy to browse e-book. Each workout was tested for efficacy and difficulty.

Sometimes adding in a new and fresh program, is all it takes to get your fitness fire burning again.

You know what’s worse than being bored with your workouts? Learning how to program to spice them up!

Maybe you want to do a little more than what you’ve been doing. You know, add some volume.

Maybe you want to layer in a few different time-domains and/or movements. You know, add some creativity.

Or maybe you just don’t want to have to THINK about creating your workouts. You just want to show up and crush 'em.

If any of those sound like you, then this EBOOK is an excellent fit for you.


Here's an example of one of our EMOM Workouts:

Medium Emoji MEDIUM 
"Blended Tea"

Part 1
8 Min/EMOM
1: 50 Double Unders
2: 15 GHD Sit Ups

Rest 2 Min

Part 2
8 Min/EMOM
1: 12-15 Cal Ski/Row
2: 10-12 Burpees

Training Notes:
Complete all 8 Min of Part 1: 1, 2, 1, 2 etc..(resting the remainder of each minute). Then rest 2 min and do the same for Part 2. Choose modifications for Unbroken output under :40. If you’re unable to go Unbroken, just keep your output under :40.

More Challenging: Increase rounds/rep/cals, wear a vest, use a heavier rope

Easier: Decrease rounds/rep/cals, Singles, Straight Leg Abmat Sit Ups, No Push Up Burpees


The acronym, EMOM stands for Every Minute On the Minute. It’s sounds like (e-mom). It’s a type of interval workout where you perform a specific task at the start of every minute for a set amount of time or repetitions. A popular workout style adapted by the functional fitness community, this series of workouts will challenge the athletes physical and mental capacity utilizing both skill driven and high power output movements.

This program is a great supplement with your current workout routine or can be used on its own by performing one or even multiple workouts.

This e-book is an extremely well-thought out compilation of 101 EMOM workouts.

Workouts are broken up into 4 categories:

  Smiling Emoji EASY = 25 Workouts

  Medium EmojiMEDIUM = 25 Workouts

  Teeth clenched EmojiHARD = 25 Workouts


  Devil EmojiMANIACAL = 26 Workouts

Regardless of category, there are suggested modifications for making the workout ‘More Challenging’ or ‘Easier’ to make sure anyone and everyone receives the best possible workout for their skill set. As you progress through each section from EASY to MANIACAL, the movements may become more challenging and the timeframes much more difficult to manage. Also, I have provided Training Notes for each workout giving a brief description of how the workout should be done to get the appropriate response.

We have provided Reference Pages full of Movement, Distance and Calorie Modifications for the categories of: Aerobic (Run, Bike, Ski, Row), Bodyweight (Strength, Core, Skills) and Lifting (Barbell). This is priceless when knowing what and how much to modify to get the correct response from the workout.

If you want to test the more challenging time-frames, but don’t have all the technical movements down yet, modify the movements using our ‘Movement Modifications’ Sections.

Also, you can check out my CrossFit Movement Prep Video Mini-Series of the 13 Most Common CrossFit Movements. It includes the Execution of the movement and the Top 3 Faults and their Fixes. Normally $47, it’s FREE for you for purchasing this ebook.

A great mix of strength, stamina and skill "101 EMOM Workouts: Vol 1” is a must have for your collection.


There are many types of EMOM’s.  You can do an E2MO2M (Every 2 Minutes On the 2 Minutes), E3MO3M, E5MO5M, E10MO10M, etc.. You get the idea. If you’re interested, check out my 101 VARYING EMOM WORKOUTS e-book! And if you’re traveling, be sure to grab the 101 TRAVEL WORKOUTS. A ton more variety means a TON more FITNESS and FUN!


We offer a 1-on-1 Remote Coaching Program designed with YOU and your goals as the main focus. Our program can vary in goals from trying to get your first pull up to Nutritional Guidance all the way to wanting to prepare and compete (and kick A$$) in local competitions, the CrossFit OPEN and even the CrossFit GAMES. Check out more details on our website! 


* Results may vary. Proper diet exercise is necessary to achieve the health and fitness results you want. We are not doctors and this is not to be taken as medical advice. 

**This is an e-book

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