EMOM for Grip, Pace, and Power

Every Minute on the Minute (EMOM) workouts have become a staple in functional fitness programming. Originally popularized in CrossFit, this method of training challenges athletes to complete a specific number of reps or a task at the top of every minute, resting only for the remaining time. While EMOMs are well known for building cardiovascular endurance and work capacity, they also offer an effective strategy for developing grip strength, pacing discipline, and explosive power. It's a key components of performance in sports like HYROX, OCR, and functional training.

The EMOM format forces athletes to manage both intensity and recovery within strict time constraints. This style builds work-to-rest awareness, and teaches the body to perform under fatigue while maintaining form and efficiency. 

A Journal of Strength and Conditioning Research study demonstrates that EMOM can enhance metabolic conditioning and neuromuscular efficiency, particularly when applied with compound or power-based movements.

EMOM for Grip Strength

Grip endurance is a limiting factor in many hybrid and functional sports. EMOMs that involve loaded carries, farmer's holds, pull-up variations, or deadlifts can build both maximal grip strength and grip durability.

Sample Grip-Focused EMOM (10 minutes):

• Odd minutes: 50-meter Farmer's Carry (heavy kettlebells)
• Even minutes: Max rep Dead Hang from pull-up bar

Including grip-intensive EMOMs in your training helps develop isometric strength and forearm endurance, both crucial in obstacle courses and sled pulls.

EMOM for Pacing Control

Pacing is a skill. In high-intensity races or training, athletes often start too fast and fatigue prematurely. EMOM training teaches regulated output, allowing the athlete to train awareness of their sustainable threshold.

For example, performing 10–12 calorie rows EMOM for 12–15 minutes helps reinforce consistent stroke rate and breathing, teaching the athlete to maintain a performance ceiling.

Pacing through EMOMs reduces the risk of red-lining and improves aerobic conditioning without overreaching.

EMOM for Power Output

Power is the ability to produce force quickly. Training EMOM with Olympic lifts, plyometrics, or med ball throws allows athletes to train explosiveness while minimizing fatigue accumulation.

Sample Power EMOM (8–10 minutes):

• 1 Power Clean + 1 Push Press @ 70–80% 1RM each minute

This allows for near-maximal effort each set, with short recovery to maintain power output without excessive drop-off.

Another study also supports that low-rep, high-intensity training with structured rest—like EMOMs—improves rate of force development (RFD), which is essential for sprinting, jumping, and powerful lifts.

Integrating EMOMs Into Your Program

The versatility of EMOMs makes them valuable for all training levels. When strategically planned, they can improve multiple domains of fitness simultaneously.

For optimal results:

• Use shorter EMOMs (6–10 mins) for power
• Use moderate length EMOMs (10–15 mins) for pacing work
• Use longer EMOMs or isometric variations (12–20 mins) for grip endurance

Always program based on the athlete's goals and the recovery needed for quality performance within each minute.

30-Day EMOM Training Plan

If you didn't already then download the HYROX Warrior app here. You can try a totally free trial of HYROX Warrior PREMIUM or PRO and you'll see a free 30-day EMOM training plan in app's Training screen.

References:

Journal of Strength and Conditioning Research (Ratamess et al., 2012)

Haff, G. G., & Nimphius, S. (2012). Training principles for power. NSCA's Essentials of Strength Training and Conditioning (4th ed.), Human Kinetics.

Foster, C., et al. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research, 15(1), 109–115.

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.