So… anybody who’s followed me for, like, even five minutes knows I’m a big fan of EMOM training—that is, “every minute, on the minute.” The idea is simple: do something (an exercise, complex, etc.) at the top of every minute for however many minutes you choose.
EMOM workouts are, by design, super time-efficient and fantastic for metabolic resistance training. However, because rest periods are limited, it’s tough to use EMOM routines to build “serious” strength. Once you really start pushing the intensity, staying on the clock becomes seriously challenging.
Here’s a simple workaround: STAGGERED EMOMS. The idea is to alternate what you do each minute. For example, do something big and heavy in minute 1, then something lighter and shorter in duration in minute 2. This “back-off” exercise in the second minute gives you more recovery time, so when you cycle back to the heavy lift, you’re ready to handle the higher intensity again.
You could even do a 1:2 split instead of 1:1—meaning something hard and heavy for the first minute, then something light for the next two minutes, if you need even more recovery time. (Repeat for however many minutes: 10, 20, etc.)
The benefit of this approach? You’re still forcing yourself to stay on the clock, which keeps you focused and prevents procrastination, but you can now fit heavier, higher-effort reps into your EMOM training. This means you’ll get more strength and muscle gains without sacrificing the structure and efficiency of the EMOM format.
Anyway, I’ve got several of these staggered EMOM workouts in my book Strong ON!, but if you like want to try one now, here’s one of my favorites featuring the double kettlebell clean and press, swings, and hollow holds (for the abs, baby!):
Staggered EMOM Workout:
Minute 1: Double clean and press x 6–8 reps using your 10-12 rep max for pressing (Goal: Hit at least 6 reps, but no more than 8 per set)
Minute 2: Kettlebell swing x 15 reps using 16-24kg
Minute 3: Hollow hold or plank x 20 seconds
Repeat for 15 minutes.
Simple? Definitely. Easy? No way!
Anyway, I hope you take it, use it, and get awesome results.
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Strong ON!
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