Welcome to EMOM Extreme
As the title implies, each workout featured here is an “every minute,
on the minute” routine. New to this idea? It’s simple, but (as we often
like to say) not easy! Begin each set at the top of every minute, rest
the remainder of the minute. More specific instructions, as needed,
will be provided for each of the routines.
OK, so just a few logistics before we dive into the workouts. First, how
to use this guide? Well, there are essentially two ways of doing so. The
first is a “choose your own adventure” grab bag. Just need a cool, fun,
engaging, and effective kettlebell workout? Great. Select one at
random from this collection, 3 - 4 times/week, and you’ll inevitably
get impressive results. There is an obvious benefit to keeping things
as simple as possible.
Otherwise, we have a little more specific programming guidelines
(again, all very simple) for those that want to orient their workouts
toward a more specific outcome, whether strength, muscle,
conditioning, or mobility.
Let’s get into those now, actually.
Oh wait, two final notes. Weight/intensity is sometimes prescribed
with specific bell sizes or by “rep max” estimates. For example, if a
workout says to use your 7 rep pressing max, that means to use a bell
you can press for NO MORE than 7 reps (or as close as you can get).
Obviously, common sense intensity rules apply, and I want you to be
“challenged but successful” so adjust according to your current
ability.
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Next, you’ll notice a mix between single and double kettlebell
routines in the EMOM collection. If you just have a single bell, note
that many of the double routines can be run with a single kettlebell
with the simple modification of just running both sides, even if that
means extending the workout (so that you have a set for the right
and a set for the left). For example, instead of double press for 8
reps, you could perform single press for 8 reps right, then, next
minute, 8 minutes left. This will make the workouts longer, but it’s
the best way to modify it for single KB. Of course, there are still
plenty of single kettlebell workouts that you can just run with those
until you invest in doubles : )
EMOM Programs
OK, here are the basic programs. Each is designed around a 4
workout per week training split, with an optional day 5. You could
also make each a 3 day per week training split, just omitting day 4,
if needed. How you structure the days is up to you (M, W, F, Sa, for
example); I just recommend not training in all consecutive days.
Space the sessions out somewhat. Otherwise, all you need to do is
grab a workout from each series for whatever is prescribed that
day, and have at it. So, for example, if Day 1 is a Strength day, grab
whatever workout you want from the strength series. Each time
you come back to that session, you can either perform the same
workout or grab a different one from that series.
Each program should be fun for 4 - 6 weeks before mixing it up,
that is, before going to another program, or just taking a week off
and then starting the 4 - 6 week cycle over.
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EMOM for Strength and Power
Day 1 Strength
Day 2 Muscle
Day 3 Strength
Day 4 Mobility
Day 5 (Optional) Conditioning
EMOM for Muscle
Day 1 Muscle
Day 2 Mobility
Day 3 Muscle
Day 4 Strength
Day 5 (Optional) Conditioning
EMOM for Conditioning
Day 1 Conditioning
Day 2 Mobility
Day 3 Strength
Day 4 Conditioning
Day 5 (Optional) Mobility
EMOM for Mobility
Day 1 Mobility
Day 2 Conditioning
Day 3 Strength
Day 4 Mobility
Day 5 (Option) Muscle
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EMOM for Strength and Power
Workout 1
Minute 1 - Military press x 3 - 5 reps RIGHT
Minute 2 - Press x 3 - 5 reps LEFT
Minute 3 - Turkish get up x 1 rep RIGHT
Minute 4 - Turkish Get up x 1 rep LEFT
Repeat for 12 - 16 minutes.
Stay above 3 reps for the press but below 5. Go heavy!
Workout 2
Minute 1 - Front squat x 3 - 5 reps
Minute 2 - Squat x 3 - 5 reps
Minute 3 - Double swing x 3-5 reps
Repeat for 15 minutes.
Men use 2 x 24 - 28kg; women 2 x 12 - 20kg
\
Workout 3
Minute 1 - Double military press x 5 reps
Minute 2 - Double press x 3 reps
Minute 3 - Double press x 1 rep
Repeat for 15 minutes.
Use 7 rep pressing max.
Workout 4
Minute 1 - Front squat x 5 reps
Minute 2 - Front squat x 3 reps
Minute 3 - Front squat x 1 rep
Repeat for 15 minutes.
Use 7 rep squatting max.
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EMOM for Strength and Power
Workout 5
Every minute, on the minute: Snatch to reverse get up (just down,
not back up).
Switch sides every set. Repeat for 10 - 15 minutes.
Men use 20 - 32kg; women 8 - 20kg
Workout 6
Every minute on the minute: 5 - 8 single arm swings
Switch sides every set. Repeat for 12 - 15 minutes.
GO HEAVY (stay above 5 reps per set but below 8).
Workout 7
Minute 1 - Military press x 5 rep RIGHT
Minute 2 - Bent over row x 5 reps RIGHT
Minute 3 - Press x 5 reps LEFT
Minute 4 - Row x 5 reps LEFT
Minute 5 - Kettlebell swing x 5 reps
Repeat for 15 minutes.
Use 7 - 10 rep pressing max.
Workout 8
Every minute, on the minute:
Double Clean x 2 reps
Double Press x 1 rep
Double Front Squat x 3 reps
Repeat for 10-15 minutes.
Men use 2 x 20 - 28kg; women 2 x 8 - 16kg.
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EMOM for Strength and Power
Workout 9
Every minute, on the minute:
Front squats x 4 reps
Double push press x 1 rep
Repeat for 8 minutes.
Men use 2 x 20 - 28kg; women 2 x 8 - 16kg.
Workout 10
Every minute, on the minute:
Single arm push press x 4 reps
Switch sides every set.
Repeat for 14 minutes.
Use at least your 7 rep STRICT pressing max.
Workout 11
Every minute, on the minute:
Single side long push press (deep squat to overhead press) x 4
reps)
Switch sides every set.
Repeat for 14 minutes.
Use at least your 7 rep STRICT pressing max.
Workout 12
Every minute, on the minute:
Snatch x 4 reps
Switch sides every set.
Repeat for 14 minutes.
Use at least your 7 rep snatching max.
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EMOM for Strength and Power
Workout 13
Every minute, on the minute:
Double clean x 2 reps
Front squat x 2 reps
Push up x 2 reps
Repeat for 10 minutes.
Men use 2 x 20 - 28kg; women 8 - 20kg.
Workout 14
Every minute, on the minute: Front squat to double overhead press
(use a little moment out of the squat to assist the press) x 2 reps
Repeat for 10 minutes.
Use your 3 - 5rm strict pressing max.
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EMOM for Muscle
Workout 1
Minute 1 - Double clean and press x 8 reps
Minute 2 - Double clean and press x 2 reps
Repeat for 12 - 16 minutes.
Men use 2 x 20 - 28kg; women 2 x - 12 - 20kg.
Workout 2
Minute 1 - Front squat x 8 reps
Minute 2 - Swing x 5 reps
Repeat for 12 - 16 minutes.
Men use 2 x 20 - 28kg; women 2 x 12 - 20kg.
Workout 3
Minute 1: Double Clean and Press x 4 reps
Minute 2: Front Squat x 4 reps
Minute 3: Chin Up (or Double Bent Over Row) x 4 reps
Repeat for 7 rounds total (21 minutes).
Use your 7 rep max pressing weight.
Workout 4
Every minute, on the minute: Double clean and press x 8 reps
Go for 5 minutes.
Use the MOST weight you can WHILE staying ON THE CLOCK.
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EMOM for Muscle
Workout 5
Every minute, on the minute: Double clean and press x 5 reps
Repeat for 8 minutes.
Use the MOST weight you can WHILE staying ON THE CLOCK
(obviously, this should be done with more weight than workout 4).
Workout 6
Every minute, on the minute:
Front squat x 6 reps
Repeat for 6 minutes.
Use the MOST weight you can WHILE staying ON THE CLOCK.
Workout 7
Minute 1 - Single arm press x 8 reps RIGHT
Minute 2 - Single arm press x 8 reps LEFT
Minute 3 - Reverse lunge x 8 reps RIGHT
Minute 4 - Reverse lunge x 8 reps LEFT
Minute 5 - Kettlebell swing x 5 reps
Repeat for 15 - 20 minutes.
Use your 10 - 12 rep pressing max.
Workout 8
Every minute, on the minute:
Double swing x 2 reps
Double clean x 2 reps
Front squat x 2 reps
Push press x 2 reps
Repeat for 10-15 minutes.
Men use 2 x 20 - 24kg; women 2 x 8 - 16kg.
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EMOM for Muscle
Workout 9
At the top of each minute (single or double variation - you pick!):
Minute 1 - Deadlift x 6-8 reps
Minute 2 - Squat x 6-8 reps
Minute 3 - Push Up x 6-8 reps
Repeat for 15 minutes.
Men use 20 - 24kg; women 8 - 16kg
Workout 10
At the top of each minute (single or double variation - you pick):
Minute 1 - Front squat x 8 reps
Minute 2 - Front squat x 2 reps
Minute 3 - Military press x 8 reps
Minute 4 - Push up x 2 reps
Minute 5 - Plank x 20 seconds
Repeat for 15 minutes.
Men use 20 - 24kg; women 8 - 16kg
Workout 11
Minute 1 - Double press x 8 reps
Minute 2 - Front squat x 8 reps
Minute 3 - Push up x 2 reps
Minute 4 - Kettlebell swing x 5 reps
Repeat for 12 - 16 minutes.
Men use 2 x 20 - 24kg; women 8 - 16kg
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EMOM for Muscle
Workout 12
Minute 1 - Single arm press x 6 reps RIGHT
Minute 2 - Single arm press x 6 reps LEFT
Minute 3 - Push up x 20 seconds
Repeat for 9 - 12 minutes.
Use your 10 rep pressing max.
Workout 13
Minute 1 - Single arm row x 6 reps RIGHT
Minute 2 - Single arm row x 6 reps LEFT
Minute 3 - Hollow hold x 20 seconds
Repeat for 9 - 12 minutes.
Use your 10 rep rowing max.
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EMOM for Conditioning/endurance
Workout 1
Every minute, on the minute:
Kettlebell swing (or start-stop swing) x 20 seconds on/40 seconds
off (= work for 20 seconds of the minute, rest for the remaining 40
seconds).
Repeat for 10 minutes.
Men use 20 - 24kg; women 8 - 16kg.
Workout 2
Every minute, on the minute:
Kettlebell swing (or start-stop swing) x 30 seconds on/30 seconds
off (= work for half the minute, rest for half the minute).
Repeat for 10 minutes.
Men use 16 - 20kg; women 8 - 12kg.
Workout 3
Every minute, on the minute: Snatch x 20 seconds on/40 seconds
off
Switch sides every set.
Repeat for 15 minutes.
Men use 16-120kg; women 8-12kg.
Workout 4
Every minute, on the minute: Single arm push press x 20 seconds
on/40 seconds off
Switch sides every set.
Repeat for 12 minutes.
Men use 16 - 20kg; women 8 - 12kg
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EMOM for Conditioning/endurance
Workout 5
Minute 1: Kettlebell swing x 10 reps
Minute 2: Goblet squat x 5 reps
Minute 3: Push up x 3 reps
Minute 4: Swing x reps
Minute 5: Goblet squat x 10 reps
Minute 6: Push up x 5 reps
Minute 7: Swing x 5 reps
Minute 8: Goblet squat x 3 reps
Minute 9: Push up x 10 reps
Repeat for 18 minutes total.
Men use 20 - 28kg; women 12 - 20kg.
Workout 6
Minute 1 - Turkish get up x 1 rep RIGHT
Minute 2 - Turkish get up x 1 rep LEFT
Minute 3 - Kettlebell swing x 15 reps
Repeat for 15 minutes.
Men use 16 - 20kg; women 8 - 12kg women
Workout 7
Every minute, on the minute: Double clean to push up (on bells, if
preferred and stable enough!) x 30 seconds on/30 seconds off.
Repeat for 15 minutes.
Men use 2x 16 - 40kg; women 2 x 8 - 16kg
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EMOM for Conditioning/endurance
Workout 8
Every minute, on the minute: Reverse lunge to overhead press x 20
seconds ON/30 seconds OFF.
Repeat for 12 minutes.
Men use 16 - 20kg; women 8 - 12kg.
Workout 9
Minute 1 - Kettlebell swing x 30 seconds
Minute 2 - Plank x 30 seconds
Minute 3 - Jump rope (or skip in place) x 30 seconds
Repeat for 15 minutes.
Men use 16 - 20kg; women 8 - 12kg
Workout 10
Minute 1 - Turkish get up RIGHT (30 seconds on/30 seconds off)
Minute 2 - Snatch RIGHT (30 seconds on/30 seconds off)
Minute 3 - Get up LEFT (30 seconds on/30 seconds off)
Minute 4 - Snatch LEFT (30 seconds on/ 30 seconds off)
Repeat for 12 - 16 minutes.
Men use 16 - 20kg; women 8 - 12kg.
Workout 11
Start with 1 push up, then add 1 rep every minute, on the minute,
for however long you can go. If push ups are “easy” for you
(essentially, if you can go more than 20 minutes of this), then start
at a higher rep number (like 10) or add 2 reps per set, instead of 1.
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EMOM for Conditioning/endurance
Workout 12
Every minute, on the minute:
Single arm swing x 2 reps
Clean x 2 reps
Snatch x 2 reps
Push press x 2 reps
Reverse lunge x 2 reps
Switch sides and repeat each minute.
Repeat for 12 minutes.
Men use 16 - 20kg; women 8 - 12kg women.
Workout 13
Every minute, on the minute: Single arm swing to clean to press (1
rep each) x 30 seconds on / 30 seconds off
Switch sides each minute.
Repeat for 12 minutes.
Men use 20kg; women 12kg
Workout 14
Every minute, on the minute:
Single arm clean x 5 reps
Reverse lunge x 5 reps
Switch sides each minute.
Repeat for 12 minutes.
Men use 16 - 20kg; women 8 - 12kg.
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EMOM
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EMOM for Conditioning/endurance
Workout 15
Every minute, on the minute:
Dead clean to single arm push press x 4 - 8 reps (stay above 4 reps
but below 8 reps)
Switch sides every minute.
Repeat for 12 minutes.
Men use 16 - 20kg; women 8 - 12kg.
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EMOM
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EMOM for mobility
Workout 1
Minute 1 - Kettlebell halo x 20 seconds RIGHT
Minute 2 - Halo x 20 seconds LEFT
Minute 3 - Windmill x 20 seconds RIGHT
Minute 4 - Windmill x 20 seconds LEFT
Repeat for 12 minutes.
Men use 12-16kg; women 8-12kg.
Workout 2
Minute 1 - Turkish get up x 1 rep RIGHT
Minute 2 - Get up x 1 rep LEFT
Minute 3 - Rocking or crawling x 20 seconds
Repeat for 12 minutes.
Men use 12-16kg; women 8-12kg.
Workout 3
Every minute, on the minute:
Turkish get up to windmill (at the top of every get up, perform a
single windmill. Just perform the get up, not the get down) x 1 rep
Switch sides every minute.
Repeat for 12 minutes.
Men use 8-16kg men; women 8-12kg
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EMOM for mobility
Workout 4
Minute 1 - Goblet squat x 5 reps
Minute 2 - Plank x 20 seconds
Minute 3 - Kettlebell swing x 10 reps
Minute 4 - Plank x 20 seconds
Repeat for 12 minutes.
Men use 12-16kg; women 8-12kg
Workout 5
Every minute, on the minute:
Goblet squat to squat curl (squat down, while at the bottom of
squat perform 20 seconds worth of curls, then set the kettlebell
down and stand up) x 20 seconds on/40 seconds off.
IMPORTANT: set the kettlebell down before standing back up!
Repeat for 8 minutes.
Men use 12-16kg; women 8-12kg
Workout 6
Every minute, on the minute: Reverse overhead lunge x 15 seconds
on/45 seconds off
Switch sides every set.
Repeat for 8-12 minutes.
Men use 12-16kg; women 8-12kg.
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EMOM
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EMOM for mobility
Workout 7
Every minute, on the minute: Kettlebell swing to goblet squat x 15
seconds on/45 seconds off
Repeat for 10 minutes.
Men use 12-16kg; women 8-12kg.
Workout 8
Perform the following for 30 seconds on/30 seconds off:
Minute 1 - Overhead carry RIGHT
Minute 2 - Overhead carry LEFT
Minute 3 - Suitcase carry RIGHT
Minute 4 - Suitcase carry LEFT
Minute 5 - Rocking or crawling
Repeat for 10-15 minutes.
Men use 12-16kg; women 8-12kg
Workout 9
Perform the following for 30 seconds on/30 seconds off:
Minute 1 - Single leg deadlift RIGHT
Minute 2 - Single leg deadlift LEFT
Minute 3 - Suitcase carry RIGHT
Minute 4 - Suitcase carry LEFT
Minute 5 - Plank
Repeat for 10-15 minutes.
Men use 12-16kg; women 8-12kg.
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EMOM for mobility
Workout 10
Every minute, on the minute:
LIGHT snatch x 8-12 reps
Switch sides every set.
Repeat for 10 minutes.
Men use 12-16kg; women 8-12kg
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Bonus: The Ultimate EMOM
Note: This EMOM is a full body NO BS beat down! Just use it
whenever you need a truly awesome “on the clock” workout!
At the top of every minute:
Double Military Press 4 minute EMOM x 5 reps
Double Push Press 4 minute EMOM x 5 reps
Push up x max reps x 1 minute
Plank x 1 minute
Front Squat 4 minute EMOM x 6 reps
Double Clean 4 minute EMOM x 8 reps
Bodyweight Squats x max reps x 1 minute
Plank x 1 minute
Chin up 4 minute EMOM x 4 reps
Bent Over Row 4 minute EMOM x 6 reps
Single Arm High Pull x max reps x 1 minute (alternating right + left
each rep)
Plank x 1 minute
Talking Points: She’s a beaut, no? Anyway, here’s what you need to
know before seeing if you can handle this infernal beast. Most of
the exercises are performed in for minute blocks, with some direct
core work smuggled in. By the end of this routine you will have
worked about every conceivable muscle group, energy system,
etc.
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Publisher & Editor - Pat Flynn, Chronicles of Strength LLC
(P) 262.825.2085 (E) [email protected]
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Waiver of Liability
The contents of this training guide comprise an advanced fitness program. Injuries may occur in any workout program as with this specific program written by
Pat Flynn. By downloading the program, you are waiving any liability to Pat Flynn and/or Chronicles of Strength LLC or any agent thereof This is a
recommended program that has worked for many others. It may not be right for you. It is recommended that you consult with a physician prior to starting this
or any fitness regimen.
