Four-time CrossFit Games champion Mat Fraser is known for his unparalleled fitness and relentless pursuit of excellence. One of his signature workouts is the EMOM (Every Minute on the Minute), a brutal test of strength, skill, and endurance. Fraser’s 40-minute EMOM is a true challenge, designed to push athletes to their limits and improve all aspects of their fitness.
The Workout
Fraser’s 40-minute EMOM consists of three exercises performed every minute on the minute for 40 minutes:
1. Deadlift (15 repetitions)
2. Pull-ups (10 repetitions)
3. Running (400 meters)
The weight for the deadlift is determined by the athlete’s own strength levels, but it should be challenging enough to prevent easy completion within the minute. For the pull-ups, strict form is required, with a full range of motion from a dead hang to the top position. The running distance is a standard 400 meters on a track or treadmill.
Benefits
The 40-minute EMOM offers numerous benefits for athletes of all levels:
Strength
The deadlift is a powerful compound exercise that engages multiple muscle groups, including the legs, back, and hips. Performing 15 repetitions every minute for 40 minutes will significantly improve overall strength and muscle mass.
Skill
Pull-ups require strength and coordination, and the constant repetition in this EMOM will develop both skills. Athletes will learn to engage their lats, back, and arms efficiently to perform each pull-up with proper form.
Endurance
The 400-meter run is a demanding test of cardiovascular fitness and muscular endurance. Completing 40 repetitions will push athletes to their limits and dramatically improve their ability to sustain high-intensity exercise.
How to Approach the Workout
Due to its extreme difficulty, the 40-minute EMOM should be approached strategically:
1. Choose appropriate weight: Select a weight for the deadlift that is challenging but allows you to maintain good form throughout the workout.
2. Rest during downtime: Use the remaining time in the minute to rest and catch your breath. This will help you recover and perform each exercise effectively.
3. Hydrate well: It is essential to stay hydrated throughout the workout, especially during the running portion. Drink plenty of water before, during, and after the EMOM.
4. Start slowly: Don’t try to push too hard in the first few minutes. Focus on maintaining proper form and pacing yourself for the long haul.
Conclusion
Mat Fraser’s 40-minute EMOM is a formidable challenge, but it is also an incredibly effective tool for improving strength, skill, and endurance. By embracing this workout with the right mindset and approach, athletes can reap the numerous benefits it has to offer.
Kind regards,
D. Dammeroff
