EMOM Timer
Free EMOM timer for CrossFit and functional fitness. One-minute intervals with audio alert at each minute mark. Set your rounds and go.
💪 EMOM Timer: 12 minute EMOM. Complete your movement at the top of each minute. Audio alert at each minute mark. Audio alerts between intervals. Click Start when ready.
About EMOM training
EMOM = Every Minute On the Minute. At the start of each minute, perform a fixed task (e.g. 10 burpees), then rest until the next minute starts. Faster you finish, more rest you get.
Benefits
- ·Built-in pacing reward — finish work fast = more rest
- ·Easy to scale (adjust reps to your fitness level)
- ·Continuous heart-rate elevation across the session
- ·Self-regulating intensity — slow people work harder, fast people rest more
- ·Mental clarity: "every minute, do X" simplifies decisions
How the protocol works
Set 12-20 rounds. At start of each minute, perform the prescribed work (e.g. 10 thrusters at 95 lbs). Rest the remainder until the next minute starts. If work takes 45 seconds, you rest 15. If it takes 65 seconds, you fail that round.
EMOM emerged from CrossFit programming in the late 2000s. Trainers love it because it's self-regulating — beginners rest more, elite athletes rest less, but everyone does the same workout.
Who uses it?
CrossFit athletes, group fitness classes with mixed levels, anyone doing weighted barbell movements that need rest.
EMOM Timer
Free EMOM timer for CrossFit and functional fitness. One-minute intervals with audio alert at each minute mark. Set your rounds and go.
Related
Frequently asked questions
What is EMOM training?
EMOM (Every Minute on the Minute) means you perform a set number of reps at the start of each minute and rest for the remainder. Popular in CrossFit.
How many rounds should I do?
This timer is pre-set with 12 rounds (12 minutes total), which is a great starting point. Beginners can stop early. Advanced athletes can do multiple sets.
What exercises work with this timer?
Any bodyweight or weighted exercise works: burpees, squats, push-ups, jumping jacks, mountain climbers, kettlebell swings, box jumps, or rowing. Choose exercises that match your fitness level.