EMOM Workouts for Motocross Conditioning

EMOM workouts are a staple in many riders’ training programs. They allow motocross athletes to control their rest periods, fit large amounts of work into short periods of time, and break up the monotony in their training. In this article we will discuss why EMOM workouts are so effective and how you can incorporate them into your own motocross training.

EMOM stands for every minute on the minute. In order to perform an EMOM workout, you must first select one or more exercises that you can repeat for multiple rounds. Let’s say that you select 2 exercises for this example. When the timer starts, you will have one minute maximum to complete both exercises. If you complete both exercises in less than a minute, you will have the remaining time within the minute to rest (example: if the two exercises take 20 seconds to complete, you have 40 seconds to rest). Once the previous minute is over you will perform another set of both exercises. This will be repeated for a specified number of rounds.

An example of an EMOM workout may look something like this:

10 Jumping Jacks

10 Bodyweight Squats

50 Yard Run

Performed every minute on the minute for 15 minutes

EMOM workouts are extremely useful because they can be used to target both the aerobic and anaerobic energy systems. If you want to challenge the aerobic system, you can select fewer exercises with less repetitions to allow for longer rest periods. This will help keep your heart rate from spiking and allow you to perform longer workouts. These exercises may include low repetition resistance training and power exercises, or certain bodyweight exercises. This style of EMOM workout will train you to repeatedly produce high bursts of energy, that are necessary for staying competitive on race day. If your goal is to target the anaerobic system, you need to perform higher repetition exercises at a high intensity and shorten your rest periods. These exercises may include high repetition resistance training and power exercises, plyometrics, and some bodyweight exercises. This style of EMOM training will train you to maintain higher energy outputs for longer periods of time during a race.

EMOM workouts can be incorporated into your training in a few different ways. If you’re limited on training time, they can be a great way to fit a large amount of training into a short period of time. A workout that may have taken you 45 minutes to an hour, can now be squeezed into 20 minutes in an EMOM format. EMOM workouts can also be placed at the end of a resistance training workout, so that you can quickly and efficiently get your conditioning work in. A resistance training workout utilizing the EMOM format for conditioning at the end may look like this:

A1. Reverse Lunge – 3 sets of 6 repetitions each

B1. Single Arm Dumbbell Bench Press – 3 sets of 8 repetitions each

C1. Physioball Hamstring Curl – 3 sets of 8 repetitions

D1. Dumbbell T, Y, W – 3 sets of 4 repetitions each

E1. Dead Bugs – 3 sets of 5 repetitions each

F1. EMOM (Medicine Ball Slam x 10 Repetitions, Jumping Jacks x 10 Repetitions, Push-Ups x 10 Repetitions - 10 Minutes Total)

EMOM training is an incredibly efficient way to get in your motocross conditioning. If you race motocross your schedule is likely packed with track training, gym training, traveling, bike maintenance, and racing. It can be extremely challenging to find time to make all of these things happen. EMOM workouts can help you free up your schedule by minimizing your time in the gym and maximizing your results.