AMOM

EMOM stands for “Every minute on the minute”. It is a training protocol that requires you to complete an exercise for a certain amount of reps under a minute. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.

For example;
0:00 Start
0:17 Finish reps, rest 43 seconds
1:00 Start 2nd round
1:25 Finish 2nd round, rest 35 seconds
2:00 Start 3rd round
2:37 Finish third round, rest 23 seconds.

You would continue this process until you complete the required number of minutes/rounds. That’s an EMOM Workout in a nutshell.

Workout:
- Warm-Up for 10 minutes (5 low intensity/5 intense)
- 1 Mile run
- AMOM 15 minutes:

Push-Ups x10
Crunches X15
Squats x20

- 1 Mile run
- AMOM 15 minutes:

Burpee x10
Leg Rises X10
Squats x20

- 1 Mile run
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