T Nation

E.M.O.M Recommendations?


Hey Coach,

What would be your recommendations for % of weight used, reps and time for conditioning when using e.m.o.m? I've seen 80% for 2 reps for 5-10 minutes. Just wondering if you any particular parameter when programming one in your training.



look up one man one barbell. They have a program designed to include EMOM’s each training day.


bump for your thoughts please coach


I’ve seen in a couple other threads that CT mentions he works up to a 1-3RM for that day and then drops 20-30 lbs off that for the EMOM portion. He’d be able to explain the science behind it but I suspect that’d be his quick and dirty answer.