EMOM (Every Minute On the Minute) workouts are a style of interval training where you perform a specific exercise or sequence of exercises at the start of every minute for a predetermined amount of time. The aim is to complete the set reps as quickly as possible, leaving you with a window of rest before the next minute starts. EMOMs are scalable to every athlete’s fitness level and can be performed with any type of equipment, including the barbell.

Barbell Exercises

If you’re looking for a barbell-focussed EMOM, here are some exercises to help get you started.

• Barbell back squat

• Barbell front squat

• Barbell deadlift

• Barbell sumo deadlift high pull

• Barbell bench press

• Barbell strict press

• Barbell push press

• Barbell bent over row

• Barbell thruster

• Barbell power clean

These are just a handful of examples of exercises you could use. If you are interested in improving your Olympic weightlifting competency, feel free to add exercises such as the snatch, hang snatch, and clean and jerk into your EMOM. Fancy a pre-made EMOM? Grab your 20kg Barbell and Barbell Clips and pick from the options below.

Barbell EMOMs

Upper Body EMOM (15 Minutes)

Repeat for five rounds. This EMOM focusses on building both upper body strength and endurance. Use a moderate weight for each exercise.

Minute One - 12 x strict press

Minute Two - 10 x sumo deadlift high pull

Minute Three - 8 x bent over row

Lower Body EMOM (12 Minutes)

Repeat for six rounds. Use a moderately heavy weight for the back squats but drop the weight for your thrusters. You should be able to perform the thrusters unbroken for at least the first three rounds.

Minute One - 8 x back squat

Minute Two - 12 x thruster

Full Body EMOM (18 Minutes)

Repeat for six rounds. This EMOM targets major muscles groups throughout your body. Use moderate to heavy weights on each exercise and focus on form.

Minute One - 8 x deadlift

Minute Two - 8 x front squat

Minute Three - 8 x bench press

Barbell Cardio EMOM (20 Minutes)

Repeat for five rounds. Keep the weights light so you can keep moving without having to pause mid set. Focus on moving fast and efficiently. Optimise your rest minute by taking a couple of deep breaths to bring your breathing back under control.

Minute One - 12 x power clean

Minute Two - 12 x front squat

Minute Three - 12 x push press

Minute Four - rest

Hypertrophy EMOM (9 Minutes)

Repeat for three rounds. Use higher weights for each of these exercises. The heavy load will challenge your muscles to adapt and grow. Make sure you move with care and precision to make the most out of each rep.

Minute One - 6 x bench press

Minute Two - 8 x deadlift

Minute Three - 6 x back squat

Barbell EMOMs offer endless possibilities. With just a timer and a barbell you can build muscle, boost cardio, and improve your barbell skills. Once you’ve got the hang of the format, unleash your creativity and design some EMOMs of your own! Looking to upgrade your home gym? Check out our range of Barbell and Weights kits.

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Tags: Equipment > Bar and Weight Plates ; Exercise Type > Strength ; Misc > Workout