Format Generator
EMOM WOD Generator with Timer
Generate EMOM conditioning workouts online with a built-in interval timer. 10 to 30 minutes, any equipment — structured, scored, ready to go.
Generate an EMOMEMOM — every minute on the minute — is the most programmable conditioning format because rest is built in. You complete a prescribed amount of work in under 60 seconds, rest for whatever is left, then go again at the top of the next minute.
This generator builds EMOMs from 10 to 30 minutes. Alternating EMOMs (two movements alternating each minute) are great for keeping intensity high. Single-movement EMOMs build work capacity in a specific pattern.
How to Pick EMOM Rep Counts
A good EMOM target is work that takes 35-45 seconds, leaving 15-25 seconds of rest. If you're finishing in under 30 seconds, increase the reps. If you're regularly spilling into the next minute, reduce them. The generator calibrates rep counts to your movement selection and prescribed load, but adjust based on how the first few minutes feel.
EMOM as a Timer for Skill Work
EMOMs are not just conditioning tools — they're one of the best formats for practising skilled movements under a small amount of fatigue and time pressure. 3-5 reps of a technical barbell movement every minute for 10-12 minutes builds volume without breaking down technique the way high-rep sets do.
Frequently Asked Questions
What does EMOM mean?
EMOM stands for Every Minute On the Minute. At the start of each minute, you perform a prescribed amount of work. Whatever time is left in the minute is your rest. Repeat for the total number of minutes.
How long should an EMOM be?
For conditioning, 10-20 minutes is typical. For skill practice, 10-12 minutes is enough to accumulate quality reps. 30-minute EMOMs exist but require very conservative per-minute targets to be sustainable.
What is an alternating EMOM?
An alternating EMOM assigns a different movement to odd and even minutes. Minute 1: 10 pull-ups. Minute 2: 15 air squats. Minute 3: 10 pull-ups again. This creates a natural work-rest structure between two complementary movements.