Erg EMOM
Twenty minutes alternating rower and SkiErg.
EMOM
≈ 20 min
2 exercises
Coach's note
One erg a minute, forty-five seconds of work in it. Hold the last round's split to the first one's.
The session
- 1
Rowing
10 sets · 200 m · 45s
1000m row. Legs-back-arms, target a repeatable split.
- 2
SkiErg
10 sets · 180 m · 45s
1000m SkiErg. Strong hinge, full lockout, drive from the hips.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Erg EMOM as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore EMOM workouts
- Station EMOMTwenty minutes, a new movement every minute.
- Hybrid EMOMTwenty-four minutes rotating burpees, wall balls, row and run.
- Death By BurpeesOne burpee the first minute, two the second, until you cannot.
- Strength EMOMSixteen minutes alternating a heavy pull and a hard set of pull-ups.
- Run EMOMEvery two minutes for twenty: 300 metres and 10 wall balls.
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.