EMOM Ruck WODs

EMOM means Every Minute On the Minute: a set number of ruck reps performed at the top of each minute, with whatever's left of that minute as rest. EMOM ruck WODs are built around this rhythm, cycling movements like ruck step-ups, ruck swings, and ruck overhead carries minute after minute. The format rewards efficient reps and controlled breathing over brute force.

68 workouts

EMOMAbs and Arms30-35 min · Ruck (20/30 lb)

EMOMAlternating Minutes28 min · Ruck (20/30 lb)

EMOMAscending Burpee Climb20 min · Ruck (20/30 lb)

EMOMBurpeeOverhead

EMOMBottom of the Squat16 min · Ruck (20/30 lb)

EMOMCrawl and Crab20 min · Ruck (20/30 lb)

EMOMCurl Cycle20 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMCurl, Press, Hold20 min · Ruck (20/30 lb)

EMOMDeadlift and Distance34 min · Ruck (20/30 lb)

EMOMOverheadCore

LadderDeath By GTO25-30 min · Ruck (20/30 lb)

EMOMEasy Street20 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMEasy Street II30 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMEven Odd Press30 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMEvery Two Minutes Crawl30 min · Ruck (20/30 lb)

EMOMExtra Spicy25 min · Ruck (20/30 lb)

EMOMFive Minute Cycle30 min · Ruck (20/30 lb)

EMOMFive Minute Rotation20 min · Ruck (20/30 lb)

EMOMFive Stations30 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMFive-Minute Rotation35 min · Ruck (20/30 lb)

EMOMFour by Four II20-25 min · Ruck (20/30 lb)

EMOMFour Corners20 min · Ruck (15/20 lb)

EMOMOverheadCore

EMOMFour Minute Cycle25-30 min · Ruck (20/30 lb)

EMOMFour Minute Cycle II25 min · Ruck (20/30 lb)

EMOMBurpeeOverhead

EMOMFour Minute Split20-25 min · Ruck (20/30 lb)

EMOMFourteens20-25 min · Ruck (20/30 lb)

EMOMHalf-Minute Builders20 min · Ruck (20/30 lb)

EMOMJust the Work25 min · Ruck (20/30 lb)

EMOMLunge and Build25 min · Ruck (20/30 lb)

EMOMMan Maker Minutes25 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMMax Effort Minutes30-35 min · Ruck (20/30 lb)

EMOMMax Means Max25 min · Ruck (20/30 lb)

For TimeMiler's Choice30-35 min · Ruck (20/30 lb)

EMOMMiles and Squats30 min · Ruck (20/30 lb)

EMOMMinute by Minute20 min · Ruck (20/30 lb)

EMOMNo Score Just Work20 min · Ruck (20/30 lb)

EMOMOverhead and Push25 min · Ruck (20/30 lb)

EMOMOverhead Rotation20 min · Ruck (20/30 lb)

EMOMOverhead Trio20-25 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMPress and Sprint24 min · Ruck (20/30 lb)

EMOMQuality Over Quantity25 min · Ruck (20/30 lb)

EMOMCoreOverhead

IntervalRace the Clock30 min · Ruck (20/30 lb)

EMOMRotation of Four20 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMRotation Sixteen16 min · Ruck (20/30 lb)

EMOMSixteen Minute EMOM Rotation25-30 min · Ruck (20/30 lb)

EMOMSlow Build20 min · Ruck (20/30 lb)

EMOMSquat and Push20 min · Ruck (20/30 lb)

EMOMSquat Ruck30 min · Ruck (20/30 lb)

EMOMStart the Week30 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMSwing and Crawl25-30 min · Ruck (20/30 lb)

EMOMThe Easy Day30 min · Ruck (20/30 lb)

EMOMOverheadBurpee

EMOMThe Fifth Minute20-25 min · Ruck (20/30 lb)

EMOMOverheadBurpeeCore

EMOMThe Fifth Minute II40 min · Ruck (20/30 lb)

EMOMThe Five Minute Loop25 min · Ruck (20/30 lb)

EMOMThe Long 1430 min · Ruck (20/30 lb)

EMOMBurpeeOverhead

EMOMThe Max Effort Five20 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMThe Overhead Cycle25 min · Ruck (20/30 lb)

EMOMOverheadBurpee

EMOMThe Overhead Loop20-25 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMThe Rotating Three30-35 min · Ruck (20/30 lb)

EMOMThe Rotation15 min · Ruck (20/30 lb)

EMOMThe Running Clock20 min · Ruck (20/30 lb)

EMOMOverheadBurpee

EMOMThirty and Two22 min · Ruck (20/30 lb)

EMOMOverheadBurpee

EMOMThree and Rest II20 min · Ruck (20/30 lb)

EMOMOverheadBurpee

EMOMThree Minute Rotation21 min · Ruck (20/30 lb)

IntervalThree Thirty Sets30 min · Ruck (20/30 lb)

EMOMTwenty Minute Twist30 min · Ruck (20/30 lb)

EMOMTwenty-Eight Minute Round35 min · Ruck (20/30 lb)

EMOMOverheadCore

EMOMTwist and Hold30 min · Ruck (20/30 lb)

EMOMCoreOverhead

EMOMTwo Minute Rhythm25-30 min · Ruck (20/30 lb)

EMOMTwo Minute Rotation25-30 min · Ruck (20/30 lb)

EMOMOverheadCore