10-Minute EMOM — 10 Rounds, Maximum Output
Ten rounds. One minute each. A 10-minute EMOM is the perfect format for high-intensity work without full recovery — the clock enforces the pace, and the short duration means you should be working at near-maximum intensity on every round.
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Common Questions
How many reps should I do each minute in a 10-minute EMOM?
Target 30–40 seconds of work, leaving 20–30 seconds of rest. For most bodyweight movements: 10–15 reps. For barbell work: 3–5 reps. Adjust so the last 3 rounds are challenging but completable.
Is a 10-minute EMOM good for strength?
Yes — this duration is ideal for strength EMOMs. Every minute, perform 3 reps of a heavy barbell movement (squats, cleans, presses) at 75–85% of max. 10 rounds gives you 30 quality reps with built-in rest.
What is Chelsea workout?
"Chelsea" is a benchmark 10-minute EMOM: 5 pull-ups, 10 push-ups, 15 air squats at the top of every minute for 10 minutes. Score is how many complete rounds you finish. It's one of the most popular benchmark EMOMs in functional fitness.
Can beginners do 10-minute EMOMs?
Yes — scale the movements and reps to allow 20+ seconds of rest each minute. The 10-minute duration is beginner-friendly; the challenge comes from the movement quality and rep count, not the total duration.
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