Ladder EMOM: Add a Rep Every Minute
At the top of every minute students do one more rep than the minute before and rest for whatever time is left; when someone can no longer finish on time, they keep going at their max number. Students learn to pace effort and build endurance.
How to play
- Explain the format and pick two exercises: soft jump squats and push-ups (2 min).
- Block 1 (8 min): minute 1 is 1 squat, minute 2 is 2, and so on; anyone who can't finish stays at their max number until the block ends.
- Rest (2 min): water and record the minute you reached.
- Block 2 (6 min): same with push-ups, starting at 2 reps; knee push-ups are fine.
- Wrap-up (2 min): students compare their max minute in both blocks and record it for a future retest.
Rules
- Nobody stands still: if you can't keep up, stay at your max number.
- A rep only counts with good technique.
- Always start on the beep, not before.
- Anyone with joint pain switches to the easier version.
Variations
Easier
Start at 1 rep and cap the ladder at 8.
Standard
Two ascending blocks of 8 and 6 minutes.
Harder
Add two reps per minute instead of one.
Adaptations
- For limited mobility, use band arm raises or seated throws.
- For students who are deaf or hard of hearing, the teacher gives a visual signal at the top of each minute.
- Students with lower fitness add one rep every two minutes.
Learning goals
- Pace effort in a task that keeps getting harder.
- Recognize your own limit while keeping good technique.
- Record results for future comparison.
Equipment for a class of 25
- stopwatch: 1
- yoga mats: 13
Teacher tip
Project or write the minute number in large print so nobody loses track. The first minutes feel easy, so stress technique from the start.
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