EMOM

⚡ 16-Minute EMOM Workouts

Balanced 16-minute EMOM (Every Minute On the Minute) workouts. An ideal duration for combining strength and conditioning in one effective session.

8 workouts found

KB (Kettlebell) complex + push (16 min)

  • Minute 1: 5 KB snatch (each hand)
  • Minute 2: 15 Pushups
  • Minute 3: 5 KB thruster (each hand)
  • Minute 4: 8 KB row (each hand)
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Push-Pull-Hinge-Core (16 min)

  • Minute 1: 8 Push Press
  • Minute 2: 10 Bent Over Rows
  • Minute 3: 15 Russian KB Swings
  • Minute 4: 20 Bicycle Crunches (each side)
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Upper Body Focus (16 min)

  • Minute 1: 10 Push-ups
  • Minute 2: 8 DB Shoulder Press
  • Minute 3: 6 Pull-ups or Bent Over Rows
  • Minute 4: Rest
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Grip + Pull (16 min)

  • Minute 1: 8 Ring Rows or Pull-ups
  • Minute 2: 12 DB Farmers Carries (20m or 30 sec hold)
  • Minute 3: 10 Renegade Rows (5 each side)
  • Minute 4: Rest
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Pull + Push Power (16 min)

  • Minute 1: 6 Pull-ups
  • Minute 2: 10 Push-ups
  • Minute 3: 8 DB Shoulder Press
  • Minute 4: Rest
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Barbell Strength EMOM (16 min)

  • Minute 1: 5 Deadlifts (heavy)
  • Minute 2: 3 Front Squats
  • Minute 3: 5 Push Press
  • Minute 4: Rest
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Upper Body Strength (16 min)

  • Minute 1: 10 Strict Pull-ups
  • Minute 2: 12 Dumbbell Shoulder Press
  • Minute 3: 10 Diamond Push-ups
  • Minute 4: Rest
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Dumbbell Strength (16 min)

  • Minute 1: 8 Dumbbell Deadlifts
  • Minute 2: 8 Dumbbell Front Squats
  • Minute 3: 8 Dumbbell Push Press
  • Minute 4: Rest
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