EMOM · Benchmark
/ Chelsea
Chelsea
— Every minute
5Pull-ups
10Push-ups
15Air squats
Format / EMOM
Every
Every
/ minute.
A rep target at the top of every minute. Leftover time is rest. The clock is the metronome; the work is the same each round. The format that built Chelsea, Death by 10m, and every Death-by ascending workout.
The ManualSet the
Set the
/ metronome.
Aim for a rep target that takes 30–45 seconds at moderate intensity. The sweet spot is 15–30 seconds of rest per minute.
10–15 minutes.
Most common format. Moderate work at the top of every minute, short rest. Builds power endurance.
8–15 minutes.
1–3 reps at 75–85% 1RM every minute. Fixed rest forces consistent technique under fatigue.
Ascending.
Add 1 rep per minute until failure. Minute 1: 1 rep. Minute 2: 2 reps. Continue until the minute runs out.
10 classic EMOMsTen
Ten
/ EMOMs.
Pick your minute. Pick your target. Settle it.
EMOM · Benchmark
/ 01Chelsea
EMOM · Death-by
/ 02Death by 10m
EMOM · Death-by
/ 03Death by Pull-Ups
EMOM · Strength
/ 04Strength EMOM
EMOM · Strength
/ 05Power Clean EMOM
EMOM · Engine
/ 06Cardio EMOM
EMOM · Skill
/ 07Skill EMOM
EMOM · Mixed
/ 08Alternating EMOM
EMOM · Strength
/ 0930-min Strength EMOM
EMOM · Open
/ 10Open EMOM
QuestionsEMOM
EMOM
/ FAQ.
The metronome, the targets, the trade-offs.
What does EMOM mean?
EMOM stands for Every Minute On the Minute. At the start of each minute, you perform a prescribed set of work, and the remaining time in that minute is rest. The next minute starts a new round. The clock is the metronome; the work is the same each round.
How long is a typical EMOM?
EMOMs run 8-30 minutes. 10-minute and 12-minute EMOMs are most common for conditioning. Strength EMOMs typically run 8-15 minutes at moderate-to-heavy loads. Chelsea is a 30-minute EMOM benchmark and is considered the gold-standard endurance EMOM.
How do I choose EMOM rep targets?
Aim for a rep target that takes 30-45 seconds at moderate intensity. That gives you 15-30 seconds of rest per minute, which is the EMOM sweet spot. If the work takes more than 50 seconds, the format breaks down — there's no recovery and intensity drops fast. Scale reps until you can hold the rhythm.
EMOM vs AMRAP — what's the difference?
An AMRAP gives you a fixed time and asks for maximum work. An EMOM gives you a fixed time AND a fixed work-per-minute, so the only variable is how cleanly you hit the rep target. AMRAPs reward pacing; EMOMs reward power output per minute. Both train conditioning; they train it differently.
Can you do EMOMs for strength?
Yes — strength EMOMs are excellent for power output. A typical pattern is 1-3 reps at 75-85% of your 1RM every minute for 8-12 minutes. The fixed rest forces consistent technique under accumulating fatigue, which is the exact stimulus that builds repeatable max-effort capacity.