20-Minute EMOM Template

About this timer

Twenty minutes alternating between two movements, one on odd minutes and one on even. Pairing lets each movement recover while the other works, so you get twenty working minutes out of a body that could not sustain twenty minutes of either exercise alone. The usual pairing is an upper-body movement against a lower-body one, or a strength movement against a conditioning one.

Best for

• Twenty minutes of real volume without a redline effort
• Pairing a strength lift with a conditioning piece
• Steady work when you want to train but not wreck yourself

What to do in the work rounds

• Odd: 10 kettlebell swings. Even: 10 push-ups
• Odd: 5 power cleans. Even: 12 calorie row
• Odd: 8 goblet squats. Even: 8 renegade rows
• Odd: 15 sit-ups. Even: 10 dumbbell presses

Scaling it

Easier

Run the ten-minute version first, or make every third minute a deliberate rest minute.

Harder

Add reps to both movements, or make the even minutes a max-effort interval instead of a fixed count.