How to use the online timer
Every minute on the minute: a fixed number of reps at the top of each minute, and whatever time is left over becomes the rest before the next one starts. Ten rounds takes exactly ten minutes regardless of how it goes, which makes it easy to slot into a session. The clock never changes, so the only variable is you, and that is what makes it a useful measure as well as a workout.
The rest is self-adjusting, and that is the whole design. Finish your reps in thirty seconds and you get thirty seconds back; take fifty and you get ten. As fatigue accumulates across the ten rounds, the reps slow and the rest shrinks on its own, which shows exactly where conditioning runs out without anybody having to record anything.
Choosing the rep count is where people go wrong. A target that only just fits into the minute when fresh leaves nothing by round four and turns the block into continuous work, which was not the intention. Pick something you can complete in thirty to forty seconds on the first round, so there is real recovery built in, and repeat the same EMOM in a month to see whether the later rounds have stopped biting.
Common questions
How many reps should I set per minute?
Something you can finish in thirty to forty seconds while fresh, so there is real rest built in. A target that only just fits the minute at the start turns the block into continuous work by round four.
What happens if I cannot finish a round in time?
That is the format telling you the rep count was too high, or that you have reached your limit for the day. Either drop the reps for the remaining rounds or stop the block there.
Cookie policy