EMOM, or Every Minute On the Minute, is a training method where you perform a lift at the start of each minute and rest for the remaining time.
It offers several benefits for strength training:
Fatigue reduction during high-volume training;
Mental focus and improved concentration;
Maintenance of overall fitness levels;
Time efficiency in training sessions.
PROGRAM DETAILS
PROGRAM DETAILS
5 weeks (20 unique sessions)
4 days / week (40-50 minutes per session)
50+ specific exercises
Primary focus on Olympic and accessory Lifts
Life-time access to all training content
Workout Tutorial Videos
TRAINING GOALS
TRAINING GOALS
Developing work capacity;
Improve basic and Olympic lifting technique;
Positive training adaptation;
Enhance movement stability in classic Olympic lifts;
Build strength endurance in squats, pulls, and presses;
GPP development;
Off-season and transition period activities;
Take a break from classic Olympic lifting.
Unlock the Power of EMOMs
Unlock the Power of EMOMs
Time Efficient
EMOMs are the most efficient ways to add high-quality training volume into your training.
Systematic Accountability
With an EMOM you are forced to stay accountable and you will have no chance to rest longer.
Build Work Capacity
EMOMs will train you to recover faster and work harder.
Highly Adaptable
If you have a specific fitness goal in mind, an EMOM can be programmed to suit that goal.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
You will be training 4 times a week. Each session consists of a general warmup, activation routine, main EMOM complex and accessory GPP exercises two-three movements, cycled through 5-10 complete cycles for a total of 10-20 minutes.
You may run this program alongside a functional fitness or other training programs.
MY ATHLETES ON SOCIAL MEDIA
EMOM STRENGTH WORKOUT IS GOOD FOR
EMOM STRENGTH WORKOUT IS GOOD FOR
All level athletes who have experience in Olympic lifting;
Typical Box / Gym / Garage Athletes;
Weightlifters seeking a break from their usual routine;
I used the EMOM program in a period in which I could spend only 1 hour in the gym and in the early morning. This program helped me keeping fit and gain some endurance.
T
Tomasz Grabusiński
EMOM WEIGHTLIFTING
K
Kate Burt
I’ve bought so many of his programs and I love every single one! You’ll never regret purchasing them. I’ve improved so much from all the programs
J
Jose
the result was the expected, in fact i'm glad to discover your programming. The volume its perfect and the feelings are awesome
B
Ben
It definitely is a keeper in my training programs! Felt great the whole time while doing it. I knew every workout would be tough, they were tough and I looked forward to every one!
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
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