Mat Fraser’s dominance in the CrossFit Games was no accident. The five-time Fittest Man on Earth built his legendary endurance, strength, and mental resilience through a strategic and disciplined training approach. Among the many methods he used, EMOM workouts (Every Minute on the Minute) stood out as a staple in his routine.
“I would say they’ve probably been the most consistent thing through my entire career,” Fraser shared. These high-intensity, interval-based workouts helped him sharpen his conditioning, improve his recovery time, and develop the ability to maintain peak performance under extreme fatigue—giving him a significant edge over his competition.
Jump to:
- What Is an EMOM Workout?
- How Fraser Discovered the Power of EMOM Workouts
- The Evolution of Fraser’s 40-Minute EMOM Workouts
- The Hardest EMOM Workouts Fraser Ever Did
- Why Fraser Preferred EMOMs Over AMRAPs
- How to Try Fraser’s EMOM Workouts Yourself
- Final Takeaway: Why EMOMs Helped Fraser Dominate the CrossFit Games
What Is an EMOM Workout?
EMOM workouts are a structured form of interval training where athletes perform a set number of reps or complete a specific movement at the start of every minute, using any remaining time in the minute to rest before repeating the next round.
This style of training is highly effective for:
- Improving endurance and pacing by forcing athletes to sustain effort over time.
- Building strength and skill efficiency under fatigue.
- Developing mental toughness by training the body to recover quickly between efforts.
EMOMs are a staple in CrossFit programming, but Fraser took them to another level, making them a non-negotiable part of his training regimen.
How Fraser Discovered the Power of EMOM Workouts
Fraser didn’t start his career as a conditioning machine. Early on, he noticed a gap between his raw strength and his ability to sustain effort in Metcons (metabolic conditioning workouts).
“I could do 50 unbroken butterfly pull-ups fresh,” he recalled. “But then in a workout, I was doing sets of five, and I was like, ‘What’s the problem here?’”
He realized that it wasn’t about strength—it was about performing under fatigue. His solution? EMOM training.
He started simple: 200-meter row for a minute, then 15-20 pull-ups on the other minute for multiple rounds. The goal was to simulate the fatigue of competition while forcing himself to maintain proper technique and breathing patterns.
Over time, Fraser fine-tuned his approach, scaling the intensity and movements to push his limits even further.
The Evolution of Fraser’s 40-Minute EMOM Workouts
As Fraser’s fitness improved, so did his EMOM structure. He eventually developed a 40-minute EMOM routine that became a cornerstone of his training:
- Minute 1: Row (cardio)
- Minute 2: Gymnastics (pull-ups, toes-to-bar)
- Minute 3: Bike (cardio)
- Minute 4: Heavy lifting (power cleans, deadlifts, or D-ball slams)
The key? Finishing each station within 40 seconds to allow time for recovery. For heavy lifting movements, he gave himself even less time—stopping at 15-20 seconds—to ensure he was ready for the next round.
“I wanted to put more time in between the stations, so I added in another cardio piece and another technical movement,” Fraser explained. This allowed him to increase volume without burning out.
The Hardest EMOM Workouts Fraser Ever Did
Not all EMOMs were manageable—even for Fraser. Some pushed him to his absolute limit.
One of the toughest was an intense calorie bike and GHD sit-up workout, which he admitted left him stumbling out the door.
“It was 24 calories on the bike in a minute, then 22 GHD sit-ups in the next minute,” he said. “It was the sloppiest, grossest workout ever. I barely made it through.”
His training partners played a role in keeping him accountable. In one instance, a friend falsely claimed to have completed the same brutal EMOM just to ensure Fraser would push himself to do it as well.
Why Fraser Preferred EMOMs Over AMRAPs
Despite their intensity, Fraser preferred EMOM workouts over AMRAPs (As Many Rounds As Possible) when training for competition.
“I f***ing hate long AMRAPs,” he admitted. “You’re just bored, going in circles. It’s hard to keep up the intensity.”
With an EMOM, the structure provided clear benchmarks and constant motivation. Each round was a test of pacing and efficiency, and there was always a tangible goal—finishing the reps as quickly as possible to earn more rest time.
How to Try Fraser’s EMOM Workouts Yourself
For those looking to incorporate Fraser-style EMOMs into their own training, starting with a scaled-down version is key.
Beginner-Friendly 20-Minute EMOM:
- Minute 1: 12-calorie row
- Minute 2: 10 pull-ups (banded if needed)
- Minute 3: 10-calorie bike
- Minute 4: 6 deadlifts (lightweight)
Tips from Fraser for Maximizing Your EMOM Training:
✔ Focus on recovery between rounds – Control breathing and heart rate.
✔ Keep movements efficient – Avoid sloppy reps as fatigue builds.
✔ Adjust intensity to your level – Scale reps, weights, or movements as needed.
✔ Track performance over time – Aim to sustain output across rounds.
Final Takeaway: Why EMOMs Helped Fraser Dominate the CrossFit Games
For Fraser, EMOM workouts weren’t just a training method—they were a mental and physical conditioning tool that prepared him for the demands of competition.
By pushing his body to perform at high intensity while managing fatigue, he gained a competitive edge that helped him recover faster between events, maintain technique under stress, and build unmatched endurance.
Whether you’re training for the CrossFit Games or simply looking to improve your conditioning, EMOM workouts offer a structured, effective way to develop stamina, strength, and mental toughness—just like a champion.
