Table of Contents
- Introduction
- The Real Problem
- Scientific Breakdown (Physio Perspective)
- How-To: Practical Programming Tips
- First-Hand Experience
- Conclusion & Next Steps
EMOM vs AMRAP — Which Is More Effective?
In CrossFit, two of the most popular workout formats are EMOM (Every Minute On the Minute) and AMRAP (As Many Reps As Possible).
They both appear frequently in WODs, but many athletes wonder:
- “Which one is better for building strength?”
- “Which improves endurance more effectively?”
- “How should I choose based on my goals?”
This article breaks down how EMOM and AMRAP differ scientifically and how to strategically use them depending on whether your goal is strength or endurance.
The Real Problem: Random Use Leads to Stagnation
Most beginners and even intermediate athletes struggle because they don’t differentiate how and when to use EMOM and AMRAP.
❌ Common Mistakes:
- Doing only AMRAP workouts because they feel “harder”
- Skipping EMOM sessions because they seem “easier”
- Not understanding the type of stimulus each method provides
The result? Suboptimal adaptation — neither strength nor endurance improves significantly.
That’s because EMOM and AMRAP target completely different systems in the body.
Scientific Breakdown (Physio Perspective): The Core Differences
🧪 EMOM (Every Minute On the Minute)
- Perform a set every minute with built-in rest
- Focus: Neural drive, strength, and power
- Primary energy system: ATP-PC, fast-twitch fibers
✅ EMOM allows for high-quality, consistent reps, making it ideal for strength and neuromuscular development.
🧪 AMRAP (As Many Reps As Possible)
- Maximize reps in a fixed time window
- Focus: Muscular endurance, metabolic stress, and aerobic capacity
- Primary energy system: Glycolytic → oxidative, slow/intermediate fibers
✅ AMRAP builds fatigue resistance and work capacity, essential for competition-style performance.
How-To: Practical Programming Tips
🎯 For Strength & Neural Adaptation → EMOM
- Low reps (2–4)
- Heavy load (80–90% 1RM)
- Duration: 10–20 min
- Example: EMOM 10 min – 3 Deadlifts @ 85%
✅ Focus on quality over quantity before fatigue sets in.
🫁 For Muscular Endurance & Work Capacity → AMRAP
- Medium to high reps (8–15)
- Moderate load or bodyweight
- Duration: 8–20 min
- Example: AMRAP 12 min – 10 Pull-ups, 20 Wall Balls, 200m Run
✅ Build fatigue resistance and improve sustained performance.
🏆 For Balanced Development → Combine Both
- EMOM once per week for strength
- AMRAP once per week for endurance
- Adjust the emphasis based on training phase (e.g., more EMOM in off-season, more AMRAP pre-competition)
First-Hand Experience
I used to do almost all of my training as AMRAP workouts, but eventually my strength gains plateaued.
When I added two heavy, low-rep EMOM sessions per week, my squat 3RM increased by 8 kg in just two months, and I felt far more confident handling heavier weights during WODs.
Before competitions, I shifted back to more AMRAP work. This significantly improved my ability to keep moving under fatigue, and my total rep count within time caps increased noticeably.
From this experience, I’m convinced that strategic use of both EMOM and AMRAP can drastically change performance outcomes.
Conclusion: You Need Both for Maximum Results
- EMOM improves strength, power, and neural efficiency.
- AMRAP develops muscular endurance, metabolic capacity, and fatigue tolerance.
- Combining both based on your goals and training phase delivers the best overall CrossFit performance.
👉 Related article: How Zone 2 Cardio Improves CrossFit Performance