"AMRAP vs. EMOM: Which Workout Style Is Better for Your Goals?"
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AMRAP vs. EMOM: A Tale of Two Timers
In the world of CrossFit, AMRAPs and EMOMs are fundamental. While both are workouts against a clock, they provide vastly different challenges and are designed to achieve different fitness goals. Understanding the difference can help you train smarter and get more out of every session.
What is an AMRAP?
AMRAP stands for "As Many Rounds (or Reps) As Possible."
- The Goal: To complete the maximum amount of work in a fixed time period. Your score is the total number of rounds and reps you complete.
- The Stimulus: AMRAPs are a test of work capacity and pacing. The clock never stops, so it pushes you to minimize rest and transition quickly. It's about maintaining a high, steady output.
- Best for:
- Improving cardiovascular endurance.
- Building mental toughness.
- Testing your overall conditioning.
Example: AMRAP 12 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
You cycle through these movements continuously for 12 minutes.
What is an EMOM?
EMOM stands for "Every Minute On The Minute."
- The Goal: To complete a prescribed set of exercises within each minute, for a set number of minutes. The time remaining in the minute is your rest period.
- The Stimulus: EMOMs are about consistency and recovery. They force you to work, then rest, in structured intervals. The challenge often increases as the built-in rest time shrinks.
- Best for:
- Practicing technical skills (like weightlifting or gymnastics).
- Building strength with heavier loads.
- Learning to manage fatigue and heart rate.
Example: EMOM 10 Minutes:
- 10 Kettlebell Swings
At the top of each minute, you perform 10 swings. If it takes you 25 seconds, you get 35 seconds of rest.
Key Differences & Which to Choose
| Factor | AMRAP | EMOM |
|---|---|---|
| Pacing | Self-paced; find a gear and hold it. | Forced pace; work is dictated by the clock. |
| Rest | Minimal and self-managed. | Built-in and structured. |
| Primary Goal | Conditioning & Stamina | Skill Development & Pacing |
| Best Use | When you want to test your engine. | When you want to build strength or practice a skill. |
The Magic Metcon Solution
Don't know which to choose? Try both! The Magic Metcon workout generator lets you select either format. Generate one of each and experience the difference for yourself. Understanding how your body responds to each unique challenge is the key to becoming a more well-rounded athlete.