EMOM vs AMRAP: what's the difference?

The whiteboard says "12-min EMOM" or "15-min AMRAP" and everyone else seems to know what that means. Both are simple once you see them side by side: one gives you a fixed job every minute, the other gives you a fixed time and asks how much you can do.

In short

EMOM means "every minute on the minute": do a set number of reps at the start of each minute, and rest for whatever's left.

AMRAP means "as many rounds (or reps) as possible" in a set time, resting only when you need to.

EMOM controls the pace for you. AMRAP lets you set your own pace and gives you a score to beat.

1. What does EMOM mean?

EMOM stands for every minute on the minute.

CrossFit's glossary puts it plainly: you perform a set number of reps at the start of each minute, and the rest of that minute is your recovery.

So an EMOM looks like this:

When the clock hits 0:00, do 10 kettlebell swings.
Rest until 1:00.
At 1:00, do 10 more swings.
Keep going until the time is up.

If the swings take you 20 seconds, you get 40 seconds of rest. If they take you 45 seconds, you only get 15. As you tire, your rest shrinks. That's the trick.

2. What does AMRAP mean?

AMRAP stands for as many rounds (or reps) as possible. CrossFit defines it as as many rounds and/or reps as possible in a given timeframe.

You get a list of exercises and a time limit. You work through the list, then start again at the top, as many times as you can.

An example 12-minute AMRAP:

10 squats
8 press-ups
6 lunges each leg

Start the clock and go round and round. Rest whenever you need to, but the clock keeps running. When it beeps, count your rounds and any extra reps. That's your score.

3. What's the main difference between EMOM and AMRAP?

It comes down to who's in charge of the pace.

	EMOM	AMRAP
Fixed	The work each minute	The total time
Changes	How much rest you get	How much work you get done
Rest	Built in, every minute	Only when you take it
Score	Usually none (you either keep up or you don't)	Rounds plus reps
Feel	Steady and structured	Open and competitive

In an EMOM, the clock tells you when to start. In an AMRAP, the clock only tells you when to stop.

4. How do I time an EMOM?

You need a clock that clearly marks each new minute.

Choose the total time. 10 to 12 minutes is a good start.
Choose the work. Pick reps you can finish in about 30 to 40 seconds while fresh.
Set an interval timer to repeat 1-minute rounds, or use a running clock and watch for each new minute.
Start on the minute, every minute.
If you can't finish the reps inside the minute two rounds running, cut the reps.

Variations you'll see:

Alternating EMOM: odd minutes one exercise, even minutes another. For example, squats on odd minutes, press-ups on even ones.
E2MOM: every 2 minutes, with more work per round.

5. How do I time an AMRAP?

Easier. You just need a countdown.

Choose the time. 8 to 15 minutes is common.
Write the round down where you can see it.
Start the countdown and work steadily.
Keep count of rounds. Move a coin or bean bag each round, or make a mark on a whiteboard. You will forget otherwise.
When time's up, write down rounds plus reps, such as "5 rounds + 12".

The most common mistake is starting too fast. Go out at a pace you think you can hold for the whole time. A steady five rounds usually beats four fast ones followed by a long sit-down.

6. Is EMOM or AMRAP better?

Neither is better. They suit different jobs.

EMOM tends to suit:

practising a skill with good form, because the rest stops you rushing
strength-type work with fewer, heavier reps
groups of mixed ability, because everyone starts together each minute

AMRAP tends to suit:

general fitness and conditioning
people who like a number to beat next time
small spaces, because nobody needs to wait for anyone else

Many people use both in one week. An EMOM for practice, an AMRAP for a sweaty finish.

A simple pairing for a 30-minute session:

Warm up for 8 minutes.
10-minute alternating EMOM: 8 goblet squats on odd minutes, 8 press-ups on even minutes.
Rest for 2 minutes.
8-minute AMRAP: 10 kettlebell swings, 10 lunges (5 each leg), 10 sit-ups.
Cool down with a few minutes of easy walking.

7. How do I scale EMOMs and AMRAPs for a beginner?

CrossFit uses the word scale to mean adjusting the movements or the amount of work. Both formats are easy to scale.

For an EMOM:

fewer reps, so you get more rest each minute
a shorter total time
an easier exercise, such as press-ups against a bench instead of the floor

For an AMRAP:

a shorter time
fewer reps per exercise
easier versions of each movement

If you're new to exercise, pregnant, have a health condition, or are returning from injury, check with your GP or a qualified instructor before you start high-intensity sessions.

8. How do EMOMs and AMRAPs fit into my week?

Both count as exercise towards the NHS guidelines: at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week. The UK Chief Medical Officers add that short spells of very vigorous activity count too.

If your EMOMs and AMRAPs use bodyweight or weights that work your legs, back, chest, shoulders, arms and core, they can also count towards the recommended strength activities on at least two days a week.

Don't make every session flat-out. Mix in easier days.

Do I need an app for this?

EMOMs need a clear signal every minute. AMRAPs need a countdown you can trust and a way to count rounds. Watching a phone clock while doing burpees isn't easy.

Some options:

The gym or class wall clock. Most CrossFit-style gyms have one with EMOM and countdown modes.
Seconds Interval Timer (Runloop) is free with an optional upgrade. It has a colour-coded full-screen display, voice cues, haptics and a watch app.
The Workout app on Apple Watch lets you set up repeating timed intervals in a custom workout.

For coaches running group sessions, see our guide on how to run a circuit class.

How Reptyl helps

Reptyl Timer is our iPhone interval timer.

A ready-made EMOM is built in, alongside Tabata and plank sets.
Your own timers. Set work, rest, rounds and labels. An alternating EMOM is 1-minute rounds labelled "squats" and "press-ups". For an AMRAP, set one long work block, such as 12 minutes.
Colour and a buzz. Each new minute fills the screen with colour and buzzes the phone, so you can see and feel it in a loud gym.

It's a one-off purchase with no subscription, no account and no adverts, and your data stays on your phone. The Timer page has the details.

Coaching a group? Reptyl Coach runs circuit classes with stations, work, move and rounds. See our guide on how to run a circuit class.

Quick answers

What does EMOM stand for?

Every minute on the minute. You start a set amount of work at the top of each minute and rest for the remainder.

What does AMRAP stand for?

As many rounds (or reps) as possible, within a set time.

Is EMOM good for beginners?

Yes, if the reps are low enough. Pick an amount you can finish in about half the minute, so you get plenty of rest. If you're struggling to start each minute on time, cut the reps.

How long should an EMOM or AMRAP be?

There's no fixed rule. 10 to 20 minutes is common for both. If you're starting out, 8 to 12 minutes is plenty.

Want an EMOM timer you can see across the room? See Reptyl Timer