HyroxGenerate WODProgramsToday's WOD
20 minute emom20 min emom workoutemom 20 minutes20 round emom

20-Minute EMOM — 20 Rounds, Every Minute

Twenty minutes. Twenty rounds. One new challenge at the top of every minute. The 20-minute EMOM builds mental toughness alongside conditioning — you always know when the next round starts, and you have to be ready.

Generate Your WOD — FreeToday's WOD

Sample Workouts

Beginner · Intermediate · RX

Dips & Box Jumps

Save WOD
Beginner20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Box Jump

Min 1 of 4 (repeats every 4 min)

10
Lunges

Min 2 of 4 (repeats every 4 min)

10
Dips

Min 3 of 4 (repeats every 4 min)

5
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#home-gym#emom#strength-endurance

Export this WOD to PDF with PRO.

Dips & Box Jumps

Save WOD
Intermediate20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Box Jump

Min 1 of 4 (repeats every 4 min)

15
Lunges

Min 2 of 4 (repeats every 4 min)

16
Dips

Min 3 of 4 (repeats every 4 min)

10
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#emom#strength-endurance

Export this WOD to PDF with PRO.

Dips & Lunges

Save WOD
Advanced / RX20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Double-Unders

Min 1 of 4 (repeats every 4 min)

100
Lunges

Min 2 of 4 (repeats every 4 min)

20
Dips

Min 3 of 4 (repeats every 4 min)

15
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#emom#strength-endurance

Export this WOD to PDF with PRO.

Want a different workout every time?

The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.

Generate Unlimited WODs — Free

No account needed · Pro unlocks history, PDF export & personalization

Common Questions

How is a 20-minute EMOM structured?

You have 20 minutes and perform prescribed work at the start of each minute — that's 20 rounds total. Complete your reps, rest what remains in the minute, then go again when the next minute starts.

What rep scheme works best for 20-minute EMOMs?

For a 2-movement EMOM (alternating each minute), you'll do each movement 10 times. Target 30–40 seconds of work per minute. A couplet like 10 calories on the rower + 10 wall balls works well at this duration.

Can I use a 20-minute EMOM for strength?

Yes — EMOMs are excellent for barbell cycling. Every minute, perform 3 power cleans or 5 strict press. The built-in rest allows you to train with heavier loads than continuous work would permit.

What is the difference between a 20-minute AMRAP and a 20-minute EMOM?

In the AMRAP, you choose your own rest strategy. In the EMOM, the clock enforces the rhythm. EMOMs produce more consistent intensity across the full workout; AMRAPs allow more flexibility but risk uneven pacing.

Go Pro — unlock everything

Full WOD history · PDF export · Personalized daily workouts · Founder pricing

Free AccountSee Pro Plans

Training safety: scale movements, load and intensity to your experience. Stop when pain or loss of control changes the exercise, and consult a qualified health professional when an injury, pregnancy or medical condition affects training.

Related Workouts

EMOM Workout Generator20-Minute WOD20-Minute AMRAP10-Minute EMOM30-Minute EMOM30-Minute AMRAP