THE

EMOM
D I A R Y
Vol. 1

S T R E A T H O E R N E R
 Intro
Welcome to my EMOM Diary… Volume 1. EMOMs are one

of my favorite ways to train, and I wanted to share my

creations with you all. The EMOMs found in this are exact

workouts that I have done. By no means is this a

comprehensive list. In fact, when I set out to put this

together I did not realize how many EMOMs I had

accumulated over the years. Due to this, I have

condensed this first edition down to 50 workouts. This is

my diary so yes, it is going to be biased towards things I

like to do, or things I feel I need to work on. Nonetheless,

I can guarantee you they are all extremely effective

workouts.

Whether you try them all, pick a couple, or if they just

help to spark ideas for your own programming, I am glad

I can share some of the exact workouts that have been

very effective for me in my fitness journey. Enjoy!

that they are very random. They have varying degrees of

difficulty, skill sets, weights, and stimuli. Keep in mind,

these are the exact versions that I have done, so they are

geared towards competitors and advanced athletes.

That being said, every EMOM can be scaled to your skill

set and fitness level. I did not provide any specific

guidance on scaling, but I would recommend a few

things. Scaling things like high skill movements should

come first. For example, things like muscle-ups, rope

climbs, and pegboards can be scaled to pull-ups, ring-

rows, etc. Once you have established movements that

you are comfortable with, consider how long it will take

you to perform the certain number of reps prescribed. A

good benchmark to start at for a normal EMOM is seeing

if you can complete the work in about 40 seconds. If not,

consider changing the number of reps and/or the weight.

Feel free to make each workout your own.

Alt. EMOM 10

1: 20 DB Bench (2x50#)

2: 20 Cal Echo Bike

5
 0-10 Min

Alt. EMOM 9

1: 20 GHD Sit-ups

2: 80' Sandbag Carry (200#)

3: 10 Ring MU

6
 0-10 Min

ALT. EMOM 10
1: 18 Unbroken TTB

2: 100' UB Handstand Walk

7
 0-10 Min

EMOM 5
30 Sec Low Plank

30 Sec High Plank

(same min)

8
 0-10 Min

EMOM 10
10 Cal Ski

10 Burpees

(same min)

9
 0-10 Min

Alt. EMOM 8
1: 3 Front Squats (315#)

2: 6 Back Squats (315#)

10
 0-10 Min

EMOM 5
20 Sec Hollow Hold

40 Sec Plank

(same min)

11
 0-10 Min

Alt. EMOM 10
1: 23 Cal Row

2: 23 GHD Sit-Ups

12
 0-10 Min

EMOM 10

10 SHSPU

10 Cal Ski

(same min)

13
 0-10 Min

EMOM 8
20 Sec L-Sit

14
 10-20 Min

Alt. EMOM 15

1: 15 Cal Ski

2: 15 Russian KBS (90#)

3: 15 Burpees over KB

15
 10-20 Min

E2Min x 5 Sets

25 TTB

100 Double Unders

16
 10-20 Min

EMOM X?

10 Cal C2 Bike

Max BBJO (24”)

(same min)

Until 100 BBJO are complete

17
 10-20 Min

Alt. EMOM 10

10-8-6-4-2

1: Wtd. Strict Pull-Ups

2: SHSPU

(inc. weight & deficit every

round)

18
 10-20 Min

Alt. EMOM 15

1: 80' Sled Push

2: 80' Sled Pull

3: Rest

19
 10-20 Min

Alt. EMOM 15

1: 24 Wall Balls (20#)

2: 75' Handstand Walk

3: 3 Squat Cleans (245#)

20
 10-20 Min

E3Min x 4 Sets

10 Cal Assault Bike

20 TTB

10 Cal Assault Bike

21
 10-20 Min

EMOM X?
5 Burpees

Max Thrusters (135#)

(same min)

*Until 100 thrusters

are complete

22
 10-20 Min

E1:30Min x 10 Sets

Alt. between

1: 20 Single Arm DB

Hang C&J (80#)

2: 100 Double Unders

23
 10-20 Min

Alt. EMOM 18
1: 20 Cal Row

2: 10 Bench Press (205#)

3: 10 BMU

24
 20-30 Min

Alt. EMOM 20

1: 15 Cal Ski

2: 4 Strict Ring MU

3: 15 Cal Ski

4: 4 Wall Walks

25
 20-30 Min

E4Min x 5 Sets

30 Cal Row

20 Alt. DB Snatch (50#)

10 Devils Press (2x50#)

26
 20-30 Min

Alt. EMOM 10
1: 20 Cal Ski

2: 12 Back Squats (205#)

@15:00

EMOM 8
12 Cal Ski

12 Air Squats

(same min)

27
 20-30 Min

EMOM 25

5 Squat Cleans (135#)

5 Push Jerks (135#)

5 Push-Ups

(same min)

28
 20-30 Min

Alt. EMOM 21

1: 20 GHD Sit-Ups

2: 30 Drag Rope

Double Unders

3: 2 Legless Rope

Climbs

29
 20-30 Min

Alt. EMOM 8
1: 20 Cal Row

2: 10 BBJO (30”)

-Rest 1 min-

Alt. EMOM 8
1: 18 Cal Row

2: 15 BBJO (24”)

-Rest 1 min-

Alt. EMOM 8
1: 16 Cal Row

2: 20 Burpees Over

Rower
30
 20-30 Min

E2Min x 5 Sets
20 SHSPU

50 Double Unders

@10:00

E2Min x 5 Sets
20 Push-Ups

20 TTB

31
 20-30 Min

Alt. EMOM 6
1: 10 Thrusters (135#)

2: 15 BFB

-Rest 1 min-

Alt. EMOM 6
1: 15 Thrusters (115#)

2: 15 BFB

-Rest 1 min-

Alt. EMOM 6
1: 20 Thrusters (95#)

2: 15 BFB
32
 20-30 Min

Alt. EMOM 20

1: 4 Man-Makers (2x50#)

2: 4 Devils Press (2x50#)

33
 20-30 Min

Alt. EMOM 25
1: 18 Cal Row

2: 40 sec SB Hold (150#)

3: 18 Cal C2 Bike

4: 12 Double Push-Up Burpees

5: 8 Strict TTB

34
 30-40 Min

Alt. EMOM 30

1: 18 Cal Row

2: 10 Dual DB Snatch

(2x50#)

35
 30-40 Min

Alt. EMOM 16
1: 16 Cal Ski

2: 20 TTB

-Rest 1 min-

Alt. EMOM 16
1: 20 WB (30#)

2: 10 BBJO (24")

36
 30-40 Min

Alt. EMOM 12
1: 6 Strict Parallette HSPU

2: 2 Pegboard Climbs (TnG)

@20:00

Alt. EMOM 12
1: 12 SHSPU

2: 1 Legless Rope Climb

(no jump, LL decent)

37
 30-40 Min

Buy in: 100 Burpees

Alt. EMOM 10
1: 30 Air Squats

2: 30 Reverse Lunges

Cash out: 100 Burpees

*with 20# weight vest

38
 30-40 Min

Alt. EMOM 30
1: 20 GHD Sit-Ups

2: 16 Cal Ski

3: 12 DB Snatch (80#)

4: 16 Cal Ski

5: 2 Legless Rope

Climbs

39
 30-40 Min

Alt. EMOM 30
1: 40 Drag Rope

Double Unders

2: 15 Cal Echo Bike

3: 12 Thrusters (115#)

4: 15 Cal Echo Bike

5: 15 CTB Pull-Ups

6: 15 Cal Echo Bike

40
 30-40 Min

Alt. EMOM 12
1: 20 Cal C2 Bike

2: 80' Sled Push

@12:00

Alt. EMOM 12
1: 20 Cal C2 Bike

2: 20 Russian KBS (90#)

@24:00

Alt. EMOM 12
1: 20 Cal C2 Bike

2: 80' Sled Drag

Alt. EMOM 30

1: 8 DB Tri Ext (70#)

2: 8 BB Row (155#)

3: 8 DB Pull-Over (70#)

4: 8 BB Curls (75#)

5: 8 DB Flys (2x30#)

42
 30-40 Min

E3Min x 4 Sets
10 Cal Ski

15 BFB

10 Cal Ski

@20:00

EMOM 10
8 Cal Ski

8 BFB

(same min)

43
 30-40 Min

Alt. EMOM 30

1: 30 Drag Rope DU

2: 20 GHDSU

3: 10 Push Press (135#-185#)

(inc. weight every 2 rounds)

44
 40+ Min

Alt. EMOM 40

1: 20 Cal Row

2: 8 Deadlift (315#)

3: 8 Strict Pull-Ups

4: Rest

45
 40+ Min

Alt. EMOM 40

1: 20 GHDSU

2: 15 Cal Ski

3: 6 Sandbag Cleans (150#)

4: 15 Cal Echo Bike

46
 40+ Min

Alt. EMOM 40

1: 12 Burpees To Target

2: 20 Wall Balls (20#)

47
 40+ Min

Alt. EMOM 45

1: 2 Rope Climbs

2: 50 DU

3: 15 Cal Assault Bike

4: 50 DU

5: 15 TTB

48
 40+ Min

Alt. EMOM 45

1: 12 BFB

2: 12 Thrusters (115#)

3: Rest

49
 40+ Min

Alt. EMOM 45
1: 10 Dual DB Box Step-Overs

(2x50#)

2: 15 Dual DB Push Press

(2x50#)

3: 10 BBJO (30”)

4: 15 Dual DB Squats

(2x50#)

5: Rest

50
 40+ Min

EMOM 60

1: 250m Run

2: 250m Row

3: Rest

4: 250m Run

5: 250m Ski

6: Rest

51
 40+ Min

Alt. EMOM 60

1: 22 Cal C2 Bike

2: 22 Air Squats

3: Rest

52
 40+ Min

EMOM 60
1-10: 12 Russian KBS (90#)

10-20: 12 Burpees Over KB

20-30: 12 Dual KB Front

Rack Lunges (2x35#)

30-40: 12 Cal C2 Bike

Sprint (stand D10)

40-50: 12 Banded Good

Mornings

50-60: 30 Sec Front Rack

Dual KB Hold (2x70#)

53
 40+ Min

Alt. EMOM 70
Min 0-10:

1: 12 Cal Ski

2: 12 Cal C2 Bike

Min 10-20:

1: 13 Cal Ski

2: 13 Cal C2 Bike

....

Continue adding 1

calorie every 10

min

54