"AMRAP, EMOM, For Time: A Beginner's Guide to CrossFit Workout Types"
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Decoding the CrossFit Whiteboard: AMRAP, EMOM, and For Time
If you're new to the world of functional fitness, the language on the whiteboard can feel like a secret code. Terms like AMRAP, EMOM, and For Time are staples of CrossFit-style training, and understanding what they mean is the first step to a great workout.
This guide will break down these three core workout formats so you can train with confidence.
1. AMRAP: As Many Reps/Rounds As Possible
AMRAP is a workout against the clock. You are given a set of exercises (a "round") and a specific time limit. Your goal is to complete as many rounds and repetitions of that circuit as you possibly can before the time runs out.
- Why it's great: AMRAPs are fantastic for building work capacity and mental toughness. Because the clock is always running, you are pushed to minimize rest and transition quickly between movements. It's a race against yourself.
- Example: A 15-minute AMRAP of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
In this example, you'd cycle through those three movements as many times as possible in 15 minutes.
2. EMOM: Every Minute On The Minute
An EMOM workout is all about structure and pacing. You are given a specific exercise (or exercises) to perform at the top of every minute for a set number of minutes.
The faster you complete the required reps, the more rest you get before the next minute starts.
- Why it's great: EMOMs are excellent for building consistency and skill under fatigue. They force you to work at a steady pace and can be a great way to practice more technical movements.
- Example: A 10-minute EMOM of:
- 10 Kettlebell Swings
At the start of each minute, you perform 10 kettlebell swings. If it takes you 30 seconds, you get 30 seconds of rest. If it takes you 50 seconds, you only get 10 seconds of rest.
3. For Time: A Race to the Finish
This is the most straightforward of the three. You are given a set amount of work to complete, and your score is the time it takes you to finish it. It's a pure sprint.
- Why it's great: For Time workouts are a true test of your overall fitness and strategy. You have to pace yourself correctly to avoid burning out too early but still push hard enough to get a fast time.
- Example: "Fran" (a famous CrossFit benchmark workout) For Time:
- 21 Thrusters
- 21 Pull-Ups
- 15 Thrusters
- 15 Pull-Ups
- 9 Thrusters
- 9 Pull-Ups
Put Your Knowledge to the Test
Now that you know the difference, it's time to experience them. Magic Metcon lets you choose any of these workout styles for your personalized session. Pick your favorite format, select your equipment and duration, and see what it's all about.