TRAINER TIP: Why EMOMs Hit Different at LIFTED

Let’s talk EMOMs. That’s Every Minute On the Minute—and no, it’s not just some fitness buzzword. It’s one of the most effective, no-BS training tools we use in the Strength Lab.

Here’s how it works: you’re assigned a task—say, 10 squats or burpees—and you start at the top of every minute. Finish early? You earn rest. Drag your feet? The clock eats you alive. It’s simple. Brutal. Beautiful.

At LIFTED, we don’t use EMOMs because they’re trendy. We use them because they deliver. Every. Damn. Time.

Here’s why they slap:

The Clock Is the Coach.
You don’t drift. You don’t scroll. You get the work done. It teaches structure, focus, and discipline—fast.

You Learn to Pace Like a Pro.
You can't redline every round. You’ve got to find that sweet spot of effort and recovery. This carries over to real training and real life.

You Train Intensity and Control.
There’s just enough rest to reset—but not enough to get comfy. EMOMs keep you honest.

Scalable for Any Savage.
New to the game? Dial the reps down. A beast? Go heavier. EMOMs meet you where you are and raise the bar.

Mental Grit Builder.
Minute 7 hits and your legs are toast? Good. That’s where the work starts.

3 LIFTED EMOMs Straight From the Lab
Crank these out anywhere. No excuses.

8-Min EMOM – One Kettlebell

• Minute 1: 10 Goblet Squats

• Minute 2: 10 KB Sumo Deadlift High Pulls

12-Min EMOM – Bodyweight Blitz

• 8–12 Burpees every minute
  (Tip: Don’t go out hot—you’ll regret it by minute 6.)

15-Min EMOM – Push-Pull Power

• Odd Minutes: 10 Bent Over Rows

• Even Minutes: 10 Push Press (DBs or barbell)

We program EMOMs to build capacity, sharpen your intent, and train you to handle intensity with control.
The clock doesn’t lie. Neither does your effort.
Welcome to the Lab. Let’s get after it.