Format 1: E3MOM

E3MOM is a triple superset HIIT format (complete with templates) that lets trainers design a wide range of different workout challenges. Quickly create full-body strength workouts, cardio conditioning circuits, endurance style drills and more. There’s almost nothing you can’t create.

Format 2: Partner E3MOM Accumulator 

Partner EMOM Accumulator is a gamified EMOM template that promotes teamwork & builds camaraderie. This powerful workout type (cleverly disguised as fun) will bring a new level of enjoyment to your classes.

Format 3: E3MOM Type 2

E2MOM type 2 is an endurance-based tri- superset format. In this workout type, players are awarded rest periods based on their performance. You can expect (at least) a 30% increase in overall effort from each participant guaranteed. Create 100’s of unique workouts.

Format 4: E3MOM Overload

EMOM Overload is a strength/endurance-based fitness test that move’s participants through a series of micro challenges that slowly build in intensity. There are 100’s of way to play. Choose one.

Format 5: Target EMOM 

Target EMOM is a tough (gamified) HIIT workout designed to push your clients out of their comfort zone in a fun and encouraging way. Those who go above and beyond the call of duty will likely win the day. Design countless full-body strength workouts, or work on one area at a time (I.e. core). There are so many ideas using this exciting format.

Format 6: EMOM Discovery 

EMOM discovery combines muscular endurance (using the AMRAP protocol) with high-intensity interval training (using the EMOM protocol). When participants enter the EMOM phase, they’ll be tired and forced to dig deep. This format is excellent for developing mental toughness and resilience in preparation for future challenges. The variations to this format are endless.

Format 7: E3MOM SAM

EMOM SAM (skip a minute) gives participants more recovery time (in comparison to a standard EMOM), so they can hit each new segment with maximum effort. A total of 18 work points are available for each player if they can dig deep and beat the rounds. EMOM SAM comes complete with the gamified version. Over 100 challenges can be correctly programmed using this persuasive format.

Format 8: EMOM Skyscraper

EMOM Skyscraper Is a fun cardio conditioning circuit that helps participants reach their ultimate potential. With seven pre-programmed activities, and 100’s of exercise placements, you’re only limited by your imagination.

Format 9: EMOM Drop Sets

EMOM drops sets (pass or fail) is a race against the clock to the final set. It’s fast-paced, loads of fun and filled with suspense and uncertainty. One format, 100’s of possibilities.

Format 10: E3MOM XXX

EMOM XXX is a triple intensity circuit that can be programmed in over 20 different ways with 100’s different variations. EMOM XXX will bring out your creative side guaranteed.

Format 11: EMOM Max

EMOM Max is an (ultra-flexible) endurance-based fitness test that challenges participants to tip the scales in their favour and triumph. You can build almost any type of workout using the formula. I have also included EMOM Max type 2, which is the point-based and gamified version.

Format 12: EMOM Serge

EMOM serge (aka the battle test) is a gamified finisher drill that can be programmed several different ways. Players are encouraged to exceed their recommended rep target and move up the leader board. It’s one of my favourites.

Format 13: EMOM Catch Accumulator 

EMOM catch accumulator is a fun and innovative way to programme supersets and compound sets for maximum results. The harder you work, the shorter the workout. It’s the perfect incentive for encouraging your clients to push the pace and work hard.

Format 14: EMOM Nitro

EMOM Nitro is a cardio conditioning/muscular endurance workout that helps participants improve their running, strength & endurance. It’s also an excellent activity for cultivating mental toughness and determination. Create 100’s of variations in seconds.

Format 15: EMOM Flex

EMOM flex is a fun fitness challenge that allows participants to monitor their performance in real time. This format/method (ethically forces) your clients to work at their full potential, especially I the later rounds as they get tired.

Format 16: EMOM Reset

EMOM reset is an ingenious accumulator format that fuses HIIT with endurance. Design a wide range of wickedly effective workouts that you can programme in hundreds of ways.

Format 17: EMOM Squared

EMOM Squared (aka the gauntlet) is a versatile training format that helps trainers programme cardio/strength/endurance based workout with complete mastery.

Format 18: EMOM Switch

EMOM switch gives you the perfect formula for creating competitive partner challenges that will supercharge session instantly.