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20-Minute EMOM Timer

A 20-minute EMOM: twenty one-minute rounds in a row. Each minute the timer calls the round, you do your work, and you rest on whatever time is left before the next one. It is double the volume of the standard ten-minute piece — a genuine conditioning session and a common length for benchmark work.

Pacing matters more over twenty minutes than ten: pick a workload you are sure you can hold to the end, because the later rounds are where an EMOM is won or lost. Alternate movements minute to minute if you want, or hold one the whole way. Open the preset in the editor to change the round count or length.

Workout Presets

More EMOM Timer Presets

Good to Know

Frequently Asked Questions

How long is the 20-minute EMOM?
Twenty minutes — twenty one-minute rounds with no break between them, since the rest is built into each minute. The session ends as the twentieth round closes.
Should I do one movement or alternate?
Both work. Holding one movement for all twenty rounds builds volume and tests pacing; alternating two or three movements minute to minute spreads the load and keeps it varied. Many 20-minute EMOMs rotate movements every other minute.
How do I pace a 20-minute EMOM?
Start more conservatively than feels necessary. The reps that feel easy in round two are what you have to repeat in round eighteen, so leave yourself enough rest early to survive the back half.