How do I program an EMOM?

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There are different options for programming EMOMs in Wodify. The type of movements in the EMOM, as well as what is most important for your athletes to score, will determine how you create this WOD. Below are different EMOM scenarios and how to program them in Wodify.

Example #1 - Only one movement in the EMOM:

18 Minute EMOM:
Every 2 minutes complete 3 Clean & Jerks starting at 40%.
Add weight each set and record the weight for your final set

  • First, add the 'Section' - in this example the 'Section' is 'Weightlifting'
  • Next, add the 'Component' - in this example 'Clean and Jerk' was added
  • Enter a 'Rep Scheme' as a short explanation
  • Additional instructions can be added using the 'Comment' field
  • Next, add the 'Score' - in this example the athletes are increasing weight each set and will score their final heaviest set so the score is 1 x 3 (1 set of 3 reps).

This is how the WOD will display

 

Example #2 - More than one movement in the EMOM:

20 Minute EMOM:
Minute 1: 5 Deadlifts @ 65%
Minute 2: 4-6 Strict Pull Ups

  • First, add the 'Section' - in this example a custom 'Section' was added called 'Strength'
  • Next, add a 'Comment' under the 'Section' with the details of the EMOM

  • Then add the 'Components' - in this example the first component added is 'Deadlift'
  • Enter the score, in this case the athletes will be doing 10 sets of 5 reps so the score will be 10 x 5 (10 sets of 5 reps)

  • Next, add the second 'Component' - in this example the second component is 'Pull-ups'
  • Enter the score, in this case the athletes will be doing 10 sets of 4-6 reps (or however many they can do if less than 4) the score will be 10 x Max Reps

Below is how the WOD will display

Example #3 - Scoring an EMOM as a Metcon:

24 Minute EMOM:
Minute 1: 150 meter Row
Minute 2: 15 Wall Balls (20/14)
Minute 3: 8 Power Cleans (95/65)
Minute 4: 6 Ring Dips

  • First, add the 'Section' - in this example the 'Section' is 'Metcon'
  • Next, click 'Create Custom Component' and choose 'New Custom Metcon'
  • Add the EMOM instructions into the 'Details' field of the metcon
  • Choose a score - there are different options for the score depending on the EMOM:
    • AMRAP rounds - the athletes will enter the number of rounds they were able to complete.
    • AMRAP reps - the athletes will enter the total number of reps for the entire EMOM that they were able to complete. 
    • Time - the athlete would record how long it took them to complete the work on the final minute. The athlete who completes it the fastest will have the shortest time and rank first on the whiteboard. 
    • Calories/Distance - if the EMOM includes something like 30 second sprints on the Airdyne/Rower, the score could be total distance or calories completed during the entire EMOM.
    • Weight - if the EMOM includes a weightlifting movement and the athletes choose the weight or increase weight during the EMOM the score would be their heaviest weight used during the EMOM.

IMPORTANT! The athletes will only check the Rx button if they did the entire EMOM as prescribed.

 

In this example we will choose AMRAP rounds for the score

Below is how the WOD will display

 

 

 

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