99 Bodyweight EMOM Workouts for Advanced Athletes


This article is the collection of the 99 bodyweight EMOM workouts. All workouts are from my iOS EMOM Generator app and are for advanced athletes from CrossFit and other sports where interval EMOM workouts are used. Most of the movements will take about 30-40 seconds to finish in each minute.

What is an EMOM?

EMOM = Every Minute On the Minute
It is a type of the workout that tells you how much work you have to do in the minute. You can rest until the end of the minute if you finish prescribed reps earlier.
To find out more about EMOMs make sure to check out my other article 222 EMOM WODs for Beginners.

Advanced athletes only

The workouts from this list are only for advanced athletes. All movements will take about 30-40 seconds to finish when an athlete is fresh and this time will increase when you progress through the workout.
Making this list of bodyweight only moves make these workouts easier to finish but I bet that you will still have a hard time completing all of them, especially the +20 minute ones.


The reps are not rounded

As I mentioned earlier this list is generated by my iOS EMOM Generator app with difficulty set to slightly higher than advanced athlete.

As you can see, there is still a long road to the elite level which I think can be only done by top Regional and Games athletes and which will be impossible for most of the human beings.
I know that you usually do EMOMs with a rounded number of reps like 10, 15 or 20 pull-ups but generated workouts are not always beautiful. Anyway, I find this difficulty level to be challenging enough while not being impossible to beat.

Random WOD from the list



Download all 99 Bodyweight EMOMs in handy PDF

30 Min EMOM

1. min:8 Deficit HSPUs 4″
2. min:17 V-Ups
3. min:17 Pull Ups
4. min:15 Toes to Bars
5. min:22 Sit Ups

16 Min EMOM

1. min:22 Air Squats

15 Min EMOM

1. min:20 Hand Release Push Ups
2. min:10 Strict Pull Ups
3. min:3 Rope Climbs 15-foot
4. min:10 Strict HSPUs
5. min:Rest

 

40 Min EMOM

1. min:14 HSPUs
2. min:55 Double Unders
3. min:15 Toes to Bars
4. min:Rest

30 Min EMOM

1. min:10 Strict Pull Ups
2. min:17 cal Row
3. min:22 Air Squats
4. min:17 cal Assault Bike
5. min:15 Bar Facing Burpees

8 Min EMOM

1. min:17 Pull Ups
2. min:17 Burpees
3. min:200m Run
4. min:Rest

 

24 Min EMOM

1. min:21 Pistol Squats
2. min:10 Strict Pull Ups
3. min:17 Pull Ups
4. min:Rest

30 Min EMOM

1. min:20 Box Jumps 24″
2. min:8 Deficit HSPUs 4″
3. min:15 Toes to Bars
4. min:200m Row
5. min:Rest

25 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:17 cal Assault Bike
3. min:22 Sit Ups
4. min:200m Row
5. min:Rest

 

30 Min EMOM

1. min:4 Wall Climbs
2. min:15 Toes to Bars
3. min:22 Air Squats

25 Min EMOM

1. min:10 Strict Pull Ups
2. min:21 Pistol Squats
3. min:17 cal Row
4. min:10 Strict HSPUs
5. min:15 Toes to Bars

16 Min EMOM

1. min:9 Burpee Box Jumps 24″
2. min:5 Bar Muscle Ups

 

25 Min EMOM

1. min:14 HSPUs
2. min:21 Pistol Squats
3. min:30m Walking Lunges
4. min:10 Strict Pull Ups
5. min:Rest

8 Min EMOM

1. min:15 Toes to Bars
2. min:14 Chest-to-Bar Pull Ups
3. min:15 Bar Facing Burpees
4. min:55 Double Unders

30 Min EMOM

1. min:55 Double Unders
2. min:10 Strict Pull Ups
3. min:9 Burpee Box Jump Over 24″

 

14 Min EMOM

1. min:15 Toes to Bars

24 Min EMOM

1. min:200m Run
2. min:4 Wall Climbs
3. min:14 Ring Dips
4. min:17 Burpees Over Bar

16 Min EMOM

1. min:15 Target Burpees

 

14 Min EMOM

1. min:5 Bar Muscle Ups
2. min:17 V-Ups

15 Min EMOM

1. min:21 Pistol Squats

12 Min EMOM

1. min:8 Burpee Pull Ups
2. min:14 HSPUs

 

8 Min EMOM

1. min:17 Pull Ups
2. min:4 Wall Climbs
3. min:14 Ring Dips
4. min:Rest

16 Min EMOM

1. min:14 HSPUs

12 Min EMOM

1. min:17 V-Ups
2. min:15 Box Jump Overs 30″
3. min:3 Rope Climbs 15-foot
4. min:Rest

 

8 Min EMOM

1. min:4 Wall Climbs
2. min:17 cal Row

24 Min EMOM

1. min:15 Toes to Bars
2. min:8 Box Jump Overs 40″

30 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:30m Walking Lunges
3. min:8 Burpee Pull Ups
4. min:14 Ring Dips
5. min:Rest

 

15 Min EMOM

1. min:30m Walking Lunges
2. min:55 Double Unders
3. min:21 Pistol Squats

24 Min EMOM

1. min:30m Walking Lunges
2. min:17 Burpees Over Bar

30 Min EMOM

1. min:15 Target Burpees
2. min:17 V-Ups
3. min:10 Strict HSPUs

 

18 Min EMOM

1. min:8 Box Jump Overs 40″
2. min:2 Legless Rope Climbs 15-foot
3. min:17 Pull Ups

15 Min EMOM

1. min:17 Burpees Over Bar
2. min:20 Hand Release Push Ups
3. min:55 Double Unders

30 Min EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:22 Sit Ups
3. min:20 Hand Release Push Ups

 

25 Min EMOM

1. min:15 Toes to Bars
2. min:14 HSPUs
3. min:17 Burpees
4. min:8 Box Jump Overs 40″
5. min:55 Double Unders

8 Min EMOM

1. min:8 Deficit HSPUs 4″
2. min:14 Ring Dips

9 Min EMOM

1. min:9 Burpee Box Jumps 24″

 

40 Min EMOM

1. min:15 Toes to Bars
2. min:15 Bar Facing Burpees
3. min:17 V-Ups
4. min:Rest

24 Min EMOM

1. min:5 Bar Muscle Ups
2. min:20 Hand Release Push Ups
3. min:4 Ring Muscle Ups
4. min:8 Deficit HSPUs 4″

25 Min EMOM

1. min:30m Walking Lunges
2. min:17 cal Row
3. min:2 Burpee Muscle Ups
4. min:3 Rope Climbs 15-foot
5. min:14 Ring Dips

 

30 Min EMOM

1. min:200m Row
2. min:8 Burpee Pull Ups
3. min:17 cal Assault Bike

25 Min EMOM

1. min:200m Run
2. min:8 Box Jump Overs 40″
3. min:14 HSPUs
4. min:20 Hand Release Push Ups
5. min:2 Legless Rope Climbs 15-foot

21 Min EMOM

1. min:15 Toes to Bars
2. min:8 Box Jumps 40″
3. min:17 Burpees

 

21 Min EMOM

1. min:17 cal Row
2. min:200m Run
3. min:15 Box Jump Overs 30″

9 Min EMOM

1. min:15 Bar Facing Burpees

18 Min EMOM

1. min:21 Pistol Squats
2. min:14 Chest-to-Bar Pull Ups
3. min:20 Hand Release Push Ups

 

18 Min EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:17 cal Assault Bike
3. min:17 cal Row

12 Min EMOM

1. min:22 Air Squats

16 Min EMOM

1. min:4 Ring Muscle Ups
2. min:2 Legless Rope Climbs 15-foot
3. min:14 HSPUs
4. min:Rest

 

21 Min EMOM

1. min:17 cal Assault Bike
2. min:5 Bar Muscle Ups
3. min:9 Burpee Box Jumps 24″

10 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:22 Sit Ups

16 Min EMOM

1. min:20 Hand Release Push Ups
2. min:20 Box Jumps 20″

 

14 Min EMOM

1. min:15 Bar Facing Burpees

12 Min EMOM

1. min:17 V-Ups

18 Min EMOM

1. min:9 Burpee Box Jump Over 24″

 

9 Min EMOM

1. min:17 Burpees

24 Min EMOM

1. min:4 Ring Muscle Ups
2. min:14 HSPUs
3. min:17 Burpees
4. min:Rest

16 Min EMOM

1. min:22 Air Squats
2. min:200m Row
3. min:14 Ring Dips
4. min:9 Burpee Box Jump Over 24″

 

9 Min EMOM

1. min:15 Target Burpees

20 Min EMOM

1. min:22 Sit Ups
2. min:17 cal Assault Bike

8 Min EMOM

1. min:10 Strict Pull Ups
2. min:17 Burpees Over Bar

 

20 Min EMOM

1. min:10 Strict HSPUs
2. min:9 Burpee Box Jump Over 24″
3. min:21 Pistol Squats
4. min:2 Legless Rope Climbs 15-foot

24 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:14 HSPUs

12 Min EMOM

1. min:22 Air Squats
2. min:200m Run
3. min:8 Deficit HSPUs 4″
4. min:Rest

 

8 Min EMOM

1. min:22 Air Squats
2. min:5 Bar Muscle Ups
3. min:15 Box Jumps 30″
4. min:Rest

24 Min EMOM

1. min:200m Row
2. min:9 Burpee Box Jump Over 24″

25 Min EMOM

1. min:4 Wall Climbs
2. min:9 Burpee Box Jump Over 24″
3. min:14 HSPUs
4. min:17 Pull Ups
5. min:14 Chest-to-Bar Pull Ups

 

30 Min EMOM

1. min:15 Toes to Bars
2. min:17 cal Row
3. min:2 Legless Rope Climbs 15-foot
4. min:8 Box Jump Overs 40″
5. min:Rest

21 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:5 Bar Muscle Ups
3. min:4 Ring Muscle Ups

16 Min EMOM

1. min:22 Sit Ups
2. min:20 Hand Release Push Ups

 

14 Min EMOM

1. min:17 Pull Ups

15 Min EMOM

1. min:17 Pull Ups
2. min:17 Burpees
3. min:4 Ring Muscle Ups

16 Min EMOM

1. min:4 Wall Climbs

 

16 Min EMOM

1. min:5 Bar Muscle Ups

30 Min EMOM

1. min:8 Box Jumps 40″
2. min:200m Run
3. min:4 Ring Muscle Ups

15 Min EMOM

1. min:4 Wall Climbs
2. min:20 Hand Release Push Ups
3. min:15 Toes to Bars

 

16 Min EMOM

1. min:15 Toes to Bars

30 Min EMOM

1. min:20 Hand Release Push Ups
2. min:22 Air Squats
3. min:2 Legless Rope Climbs 15-foot

18 Min EMOM

1. min:20 Box Jumps 24″

 

21 Min EMOM

1. min:15 Bar Facing Burpees
2. min:15 Toes to Bars
3. min:14 Chest-to-Bar Pull Ups

40 Min EMOM

1. min:14 Ring Dips
2. min:17 V-Ups
3. min:17 Pull Ups
4. min:Rest

12 Min EMOM

1. min:14 Chest-to-Bar Pull Ups

 

21 Min EMOM

1. min:10 Strict HSPUs
2. min:200m Row
3. min:17 Burpees Over Bar

14 Min EMOM

1. min:8 Deficit HSPUs 4″

8 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:21 Pistol Squats
3. min:55 Double Unders
4. min:4 Ring Muscle Ups

 

9 Min EMOM

1. min:22 Air Squats

14 Min EMOM

1. min:30m Walking Lunges
2. min:17 cal Assault Bike

14 Min EMOM

1. min:9 Burpee Box Jump Over 24″
2. min:21 Pistol Squats

 

12 Min EMOM

1. min:17 cal Assault Bike
2. min:200m Run
3. min:15 Toes to Bars
4. min:Rest

20 Min EMOM

1. min:15 Box Jump Overs 30″

14 Min EMOM

1. min:10 Strict Pull Ups

 

15 Min EMOM

1. min:20 Box Jumps 24″

40 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:14 Ring Dips
3. min:17 Pull Ups
4. min:10 Strict HSPUs
5. min:Rest

30 Min EMOM

1. min:17 Pull Ups
2. min:17 cal Row
3. min:17 Burpees

 

21 Min EMOM

1. min:4 Wall Climbs
2. min:17 V-Ups
3. min:200m Run

16 Min EMOM

1. min:15 Toes to Bars
2. min:4 Ring Muscle Ups

15 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:5 Bar Muscle Ups
3. min:20 Hand Release Push Ups
4. min:17 Pull Ups
5. min:14 Ring Dips

 

10 Min EMOM

1. min:10 Strict Pull Ups

16 Min EMOM

1. min:20 Hand Release Push Ups
2. min:8 Burpee Pull Ups

30 Min EMOM

1. min:14 Chest-to-Bar Pull Ups
2. min:15 Target Burpees
3. min:4 Ring Muscle Ups
4. min:8 Box Jumps 40″
5. min:Rest