Alternate - Every Minute on the Minute Workouts - PHYSICAL FRIDAY #65


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We have discussed workout acronyms before on this podcast. EMOM stands for Every minute On The Minute. This means that the athlete starts at the top of the minute and completes a task, for example, 15 burpees. If this takes 30 seconds to complete the athlete has 30 seconds of rest before having to start again with another 15 burpees. This would be an example of a single movement in the EMOM format.

To offer some variety and to possible work in teams of 2, you can also incorporate an Alternate EMOM or ALT EMOM workout. An example of this would be 15 burpees, 15 Row calories. One athlete can do burpees while the other can do the row. They will switch at the top of each minute and continue for a period of time designated.

You can do this with any 2 exercises. To find your reps, test the exercise on the clock. You are looking for the reps that you can complete in 30 - 40 seconds when fresh. Combine that with another exercise that you tested as well. Set the time you want to go and hit it.

Here are some examples of workouts I did last week in this format:


Every 1 min for 30 mins, alternating between:

15 Row (calories)s

15 Burpees


Every 1 min for 10 mins, alternating between:

15 Row Calories

5 Deadlifts | 225 lbs

15 Row Calories

4 Deadlifts | 275 lbs

15 Row Calories

3 Deadlifts | 275 lbs

15 Row Calories

2 Deadlifts | 295 lbs

15 Row Calories

1 Deadlift | 295 lbs

Every 1 min for 9 mins, alternating between:

Ring Support Hold, 30 secs

Bar Hang, 30 secs

Handstand Hold, 30 secs

Kettlebell swings/Burpees and V ups

Every 1 minute for 20 minutes

15 Kettlebell Swings, 53 lbs

15 Burpees

Burpees for first 10 min

Vups 2nd 10

Sandbag/Shuttle Run

Every 1 min for 10 mins, alternating between:

10 Sandbag Over Shoulders

Shuttle Run, 100 m

Let me know how these go for you. If you come up with your own, send them to me at I'll try them!

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