WODrounds5 EMOM Workout Examples
These EMOM workouts are ready to use. Each one lists the timer settings for WODrounds so you can set it up in seconds and start training. From beginner-friendly bodyweight to heavy barbell work.
1. Bodyweight Starter (10 min)
EMOM · 10 rounds · 1:00 each
A solid beginner EMOM. The movements are simple but the clock keeps you honest. Aim to finish each round in under 40 seconds so you get at least 20 seconds of rest.
- 5 push-ups
- 10 air squats
- 5 sit-ups
2. Alternating EMOM (12 min)
EMOM · 12 rounds · 1:00 each
Alternate between two movements every minute. This format lets you work different muscle groups while staying under the clock.
- Odd minutes: 10 kettlebell swings (24/16 kg)
- Even minutes: 8 burpees
3. Triplet Conditioning (15 min)
EMOM · 15 rounds · 1:00 each
Three movements on rotation. Each minute you do one exercise. You cycle through all three, five times total. Great for metabolic conditioning.
- Minute 1: 12 wall balls (9/6 kg)
- Minute 2: 10 box jumps (60/50 cm)
- Minute 3: 8 dumbbell snatches (22.5/15 kg)
- Repeat 5 times
4. E2MOM Strength (20 min)
EMOM · 10 rounds · 2:00 each
Every 2 minutes on the minute. The longer rest allows you to go heavier. Focus on quality reps and consistent pacing across all 10 rounds.
- 3 heavy deadlifts (80-85% 1RM)
- 5 strict pull-ups
- Rest until the next 2-minute mark
5. Barbell Complex (20 min)
EMOM · 20 rounds · 1:00 each
A long grinder. Use a moderate weight you can hold for 20 minutes. This one tests mental toughness as much as fitness.
- 3 power cleans
- 3 front squats
- 3 push presses
- Use the same barbell for all three (40-50 kg)
How to set up an EMOM in WODrounds
- Open the app — it defaults to EMOM mode.
- Set rounds — tap + or - to choose how many rounds.
- Set round length — default is 1:00. Adjust for E2MOM (2:00) or E90S (1:30).
- Press Start — 10-second countdown, then go.
More workout ideas
- Tabata workout examples — 5 classic 20/10 workouts
- 10-minute HIIT workouts — short and intense
- 20-minute HIIT workouts — full-length sessions
- Beginner HIIT workouts — start here if you are new
- Home gym HIIT workouts — kettlebell, dumbbell and barbell