Show notes
We have discussed workout acronyms before on this podcast. EMOM stands for Every minute On The Minute. This means that the athlete starts at the top of the minute and completes a task, for example, 15 burpees. If this takes 30 seconds to complete the athlete has 30 seconds of rest before having to start again with another 15 burpees. This would be an example of a single movement in the EMOM format.
To offer some variety and to possible work in teams of 2, you can also incorporate an Alternate EMOM or ALT EMOM workout. An example of this would be 15 burpees, 15 Row calories. One athlete can do burpees while the other can do the row. They will switch at the top of each minute and continue for a period of time designated.
You can do this with any 2 exercises. To find your reps, test the exercise on the clock. You are looking for the reps that you can complete in 30 - 40 seconds when fresh. Combine that with another exercise that you tested as well. Set the time you want to go and hit it.
Here are some examples of workouts I did last week in this format:
Row/Burpee
Every 1 min for 30 mins, alternating between:
15 Row (calories)s
15 Burpees
Row/Deadlift
Every 1 min for 10 mins, alternating between:
15 Row Calories
5 Deadlifts | 225 lbs
15 Row Calories
4 Deadlifts | 275 lbs
15 Row Calories
3 Deadlifts | 275 lbs
15 Row Calories
2 Deadlifts | 295 lbs
15 Row Calories
1 Deadlift | 295 lbs
Every 1 min for 9 mins, alternating between:
Ring Support Hold, 30 secs
Bar Hang, 30 secs
Handstand Hold, 30 secs
Kettlebell swings/Burpees and V ups
Every 1 minute for 20 minutes
15 Kettlebell Swings, 53 lbs
15 Burpees
Burpees for first 10 min
Vups 2nd 10
Sandbag/Shuttle Run
Every 1 min for 10 mins, alternating between:
10 Sandbag Over Shoulders
Shuttle Run, 100 m
Let me know how these go for you. If you come up with your own, send them to me at podcast@saltwaterexperience.com. I'll try them!
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You can follow Tom Rowland on Instagram @tom_rowlandand find all episodes and show notes at
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