EMOM
TIMER

What does EMOM mean?

EMOM stands for "Every Minute On the Minute": at the top of each minute you perform a set amount of work, then rest for whatever remains of that minute. Finish 12 wall balls in 35 seconds and you've earned 25 seconds of rest before the next round starts — no negotiation with yourself required.

Coaches love EMOMs because the rest is built into the clock: the faster you work, the more you recover, and the format automatically teaches pacing.

How to use this timer

1. Set the total number of minutes (rounds).
2. Interval length defaults to 60 seconds. Set it to 120 for an E2MOM (every 2 minutes) or 90 for an E90S.
3. Press START. Each interval begins with a beep and the current minute is shown; the final 3 seconds pulse red so you know the next round is coming.

Example EMOM workouts

• EMOM 10 — 12 wall balls every minute.
• Alternating EMOM 12 — odd minutes: 15 kettlebell swings; even minutes: 10 burpees.
• E2MOM 20 — every 2 minutes: 15/12-cal row + 5 push-ups.
• Strength EMOM — E90S for 10 rounds: 2 squats at 75–80%.

Related formats: the escalating Death By timer is an EMOM that adds a rep every round, and the AMRAP timer flips the logic — fixed time, as many rounds as possible.

FAQ

What if I can’t finish the work inside the minute?

Scale the reps or the movement so you consistently have at least 10–15 seconds of rest each round. If you fail a round mid-EMOM, skip the remainder of that minute, rest, and rejoin at the next beep.

What is a good EMOM for beginners?

EMOM 10: alternate 8 air squats (odd minutes) with 6 ring rows or light kettlebell swings (even minutes). It teaches the rhythm without burying you.

What do E2MOM and E90S mean?

The same idea with a longer interval: E2MOM starts a round every 2 minutes, E90S every 90 seconds. Set the interval field on this timer to 120 or 90 seconds.

Are EMOMs good for strength or conditioning?

Both, depending on the dose. Short heavy sets on a 90–120 second interval build strength with controlled rest; lighter, longer work each minute turns it into engine-building conditioning.