Ladder EMOM: One More Rep Every Minute

An EMOM (every minute on the minute) where reps climb by one until a student has less than 15 s of rest left. Everyone finds their ceiling without grinding and learns to read rest time as data.

How to play

1. Explain the format and pick a push-up version (wall, knee or full); in pairs, one works and one observes (2 min).
2. Ladder 1, push-ups: start at 2 reps and add one each minute; when someone has under 15 s of rest left, they stop and log their last full minute (7 min).
3. Walking recovery and role switch (2 min).
4. Ladder 2, alternating lunges: start at 4 (2 per leg) and add 2 each minute, same stopping rule (7 min).
5. Compare: minute reached on each ladder and the minute technique started to slip (2 min).

Rules

• Stop when rest drops under 15 s, not when you hit failure.
• Once you stop, walk easy and observe or cheer; never drop to the floor.
• Do reverse lunges if a knee bothers you.
• Partners count reps quietly so others don't lose track.

Variations

Adaptations

• Limited mobility: a seated band-row ladder instead of lunges.
• Hearing impairment: each minute is signaled with a big teacher gesture and a visible timer on a screen.
• Wrist injury: forearm wall push-ups or a glute bridge ladder instead.

Learning goals

• Understand the EMOM format and adapt it to your level.
• Use rest time as a fatigue indicator.
• Keep technique as work density rises.

Equipment for a class of 25

• stopwatch: 1
• speaker: 1
• mats: 15
• log sheets: 30

Teacher tip

Project or post a big clock; with 30 students you can't call every minute. Some students will want to keep going with zero rest: the 15 s rule is what keeps the ladder safe.

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