• RoadieFit


Garage (RX)

Every Minute On the Minute (EMOM) 18 Minutes

Even minutes: 5 Burpee to Target

Odd minutes: 5 Box Jump


Every Minute On the Minute (EMOM) 18 Minutes

Even minutes: 5 Burpee to Target

Odd minutes: 5 Chair Jump

Every Minute On the Minute or EMOM, means every time a minute turns over you will perform the assigned movements and reps for that minute. If you finish all the reps in that minute with time to spare, that extra time is rest. If you cannot complete the assigned reps in that minute, you have 2 options: either scale or modify the movement/weight to something you can perform or turn the EMOM (Every Minute On the Minute) into an AMRAP(As Many Rounds As Possible) for the remaining time of the whole workout.

For example, if you were to turn today's workout into an AMRAP (As Many Rounds As Possible) it would look like this...

18 Minute AMRAP

5 Burpees to target

5 Box Jumps

But don't make this switch until you've tried the EMOM version for a first. The intended stimulus of an EMOM is kind of like intervals. Its go go go then, rest for a second or two, then go go go.

At "3...2...1... Go!" you perform 5 Burpees to target and rest for the remaining time of the minute. Then as the minute turns over into 1:00, perform 5 Box jumps. Repeating this process for the remainder of the 18 Minutes.

Burpee to target

It's just like it says. Do a burpee and then jump and touch something. A pull-up bar is great but anything will work. Doorways work great as well. Make sure you're having to jump a few inches to hit the target. If you need to scale this, regular burpees will work or Up Downs.

Box Jump

The video above does a great job explaining the box jump. This can be performed with a lot of different things. A wall, a chair, a cooler, a toddler, whatever you can find. The highest we recommend is 24" or 20". If you need to scale or modify change it to 10 reps and do Step Ups.

This is a lot to digest but we know you'll do great. If you need some more clarification please feel free to reach out. We're here.

Have fun. Stay safe.

Lets get it!!!

12 views0 comments

Recent Posts

See All