Complete Guide to Creating a EMOM Workout Program in the WODEX App
EMOM stands for Every Minute On the Minute. It refers to a workout format that combines activity and rest within a set time frame (usually one minute).
What is EMOM?
In an EMOM workout:
- You perform the designated exercise as quickly as possible within a specified time frame (typically one minute).
- The remaining time in that minute is your rest period.
- The faster you complete the exercises, the more time you have to rest.
- Once the timer reaches the end of the minute, a new round begins.
Designing EMOM Workouts in WODEX:
You can create your EMOM workouts in WODEX in three different modes:
- Standard Mode
- Odd/Even Rounds Mode
- Triple Combination Mode
Below, we’ll explain each mode in detail:
Standard Mode
Standard Mode is the most popular and straightforward method for creating EMOM workouts
How to Create a Workout in Standard Mode:
In Standard Mode:
- The athlete must perform the exercises listed in the workout as quickly as possible.
- The remaining time in each minute serves as the rest period.
- The faster the athlete completes the prescribed exercises, the more time they will have to rest.
This format is ideal for athletes looking to improve both their speed and endurance. Each round consists of a fixed set of exercises, and the goal is to finish the set in the shortest time possible to maximize rest and recovery for the next round.
Odd/Even Rounds Mode
Odd/Even Mode introduces more variety into the workout by splitting the rounds into Odd and Even sections. This approach keeps the workout dynamic and engaging, while increasing the challenge for the athlete
How to Create a Workout in Odd/Even Mode:
In Odd/Even Mode, you will define different exercises for odd and even rounds:
- Odd Rounds: In the odd-numbered rounds (e.g., 1st, 3rd, 5th), the athlete performs the exercises listed in the Odd section.
- Even Rounds: In the even-numbered rounds (e.g., 2nd, 4th, 6th), the athlete switches to the exercises listed in the Even section.
Triple Combination Mode
Triple Combination Mode increases the complexity of your EMOM workout by introducing three different sets of exercises. This mode keeps the athlete engaged and constantly challenged by rotating between three distinct sets throughout the workout.
How to Create a Workout in Triple Combination Mode:
In Triple Combination Mode, you will design three separate exercise sets. These sets will rotate in the following manner:
- Set 1: Perform the exercises listed in the first set during the first round.
- Set 2: In the second round, switch to the exercises in the second set.
- Set 3: In the third round, complete the exercises in the third set.
- Rotation: After the third set, the rotation starts again from Set 1, continuing until the workout time is complete
Benefits of EMOM Training
EMOM (Every Minute On the Minute) is an efficient method for improving athletic performance, helping you enhance both your speed and endurance. Here are some of the key benefits of EMOM training:
1. Increased Speed and Endurance
EMOM training helps your body adapt to faster movements with less rest. This type of workout encourages your body to perform exercises more quickly, ultimately building greater strength and stamina to handle intense training sessions.
2. Structured Routine
With specific time intervals for each round of training, you’ll maintain better focus throughout the workout. This structured approach helps you maximize your efforts and make the most out of every minute of your training session.
3. Variety and Excitement
EMOM training can be made more dynamic with variations like the Odd/Even or Triple Combination formats. This added variety keeps your workouts challenging and exciting, preventing monotony and maintaining your engagement throughout your training.
4. Suitable for All Levels
One of the major advantages of EMOM is its adaptability. Whether you’re a beginner or a seasoned athlete, these workouts can be easily adjusted to suit your fitness level. By modifying the duration and intensity, EMOM allows anyone to achieve their fitness goals.
Key Tips for Designing EMOM Workouts
To design an effective EMOM workout, consider the following tips to ensure your workouts are both efficient and effective:
1. Choose Exercises Based on Capability
Make sure the selected exercises are appropriate for the athlete’s skill level. It’s important that the athlete can complete the movements within the designated time frame without sacrificing form or quality.
2. Adjust Rest Periods
If the exercises are more challenging, consider extending the rest time between rounds. This allows the athlete to perform the movements effectively without fatigue, ensuring better performance and a safer workout experience.
3. Flexibility in Design
By mixing up formats (e.g., Odd/Even or Triple Combination), you can make the workout more engaging and effective. This flexibility not only increases workout enjoyment but also ensures that the athlete stays motivated and progressively improves.
Design Your Workouts Like a Pro with WODEX!
The diverse EMOM workout design options available in the WODEX app give you the flexibility to create personalized programs tailored to your fitness goals and levels. Start your training today and take your performance to the next level! 💪