What the EMOM, E2MOM, AMRAP, UGIG, Circuit?

You’ve started your fitness journey, got a kettlebell, found some workouts and now are hit by acronyms and words you’ve not come across before. Have no fear Coach Carl is here. Let’s talk through some of basic workout formulas common in the kettlebell’s world, why they are used and maybe take a few for a test drive.  And if you venture into a CrossFit box, circuit class, or calisthenics session you’ll be set too.

Circuits:

This is possibly one of the older formats, and you’ll even find circuit classes at some gyms. No electronics are involved (sorry, nerdy dad joke), but you will have anywhere between 3-10 exercises or stations and move through them in order. You repeat that order for a predetermined number of rounds. Usually with a rest period at the end or between each exercise.

Example:

Complete three rounds

10 Goblet squats

10 Rows

10 Side planks each side

20 Swings

5 Overhead presses each side.

Rest for 2mins between each round.

AMRAP – As Many Rounds As Possible

This is very much like the circuit above in set up. The major difference is you are trying to do as much work as possible in the allocated time. Usually they are 15-20minutes, but may be as short as 5-10min, or as long as 30-40min. The rest here is almost always between rounds, and in the words of Pat Flynn ‘rest as long as you need but as little as possible’. The number of exercises and repetitions depends on the goal of the workout, however some will have a flow or pattern to them, so you don’t have to put the kettlebell down. AMRAPs are great for allowing you to work at your own pace, and can be a measure of your capacity if repeated periodically. You try to exceed or match your previous personal best. I also like these when I or a client aren’t feeling in peak condition, you make the choice to work at the pace you can manage and sustain.

Example:

Complete as many rounds as possible in 15minutes, using a single kettlebell.

6 Single hand swings each side

6 Cleans each side

6 Front squats each side

10 Shoulder touch planks

EMOMs and E2/3/5MOMs – Every Minute On the Minute

The idea of these workouts is to complete the set exercises, usually a small number, with in the allocated minute(s). The idea here is to have you work at a challenging but sustainable pace throughout the workout. You work for the first part of the minute, then rest the remainder of the minute.  Fatigue becomes a big factor towards the end, and these can be a real mental workout for your resilience, as well as for your body and strength. These can also be a great tick the box, mental ‘switch off and work’ as you just do the same thing over and over. These are more the endurance monster of training. It is not uncommon for these workouts to be 30-60mins in length.  E2(3/5)MOM is exactly the same, however the work rounds are 2, 3 or 5  Minutes. You’ll be doing more work, or moving more load, needing a bit more rest time.

Example:

Dan John’s ‘Armour Building Complex’ or ABC*

EMOM 20-45mins

2 Double Kettlebell Cleans

1 Double Kettlebell Press

3 Double Kettlebell Front Squats.

*This is one of my favourite EMOMs to train, and you can find Dan’s ABC and other Programs here

UGIG – You Go I Go

This is a bit like an EMOM workout, but with a partner. You complete the round of exercises, then you rest, while your partner does theirs. These are very common in group training sessions, so aim to pick a partner on your level! However, these can be a preset number of rounds to complete as a pair, or an AMRAP where you are looking to move through as fast as possible.  Some coaches will add some spice by getting you to complete a plank hold, or carry while your partner completes their round. These workouts are usually best done with your own equipment, so there as little change over time as possible.

Example:

UGIG

Complete the below exercises, then rest while your partner completes theirs.

15 KB swings

5 Press each side

10 Squats

5 Bent over rows each side

Final Thoughts:

Fitness, like anything, is a learning curve. Hopefully after reading this as a complete beginner you feel a bit more confident about what you might come across in a personal training, or class/group training. This is also for more experienced people and coaches a nice reminder that we can build a variety of sessions for ourselves and others with just a few simple formats, we just need to be creative and test them out. Grab your kettlebell and give them a go. If you’d like a collection of workouts, you can get some here.

If you’d like a DIY guide to learning to use a Kettlebell to train, you can find that here.