EMOM Barbell CrossFit Workouts to Develop Skill and Strength

How to Improve Your Barbell Strength Endurance

Strength endurance training is the “golden mean” between cardio and strength training. Strength endurance is the body’s ability to perform work with impulses for a long time without decreasing strength. In other words, it is the ability to resist fatigue when working at almost maximum power for up to 3-4 minutes, performed mainly due to anaerobic-glycolytic energy supply. If the weights are small, and the muscles are not contracting at full capacity, it refers more to general aerobic endurance. 

Let’s consider this concept using the example of two people: a beginner who recently started to train in the gym 1-2 times a week, and a more experienced user who has been regularly training for 2-3 years, 2-3 times per week. Thanks to the more frequent training sessions, the body of an experienced one is adapted to the load, thanks to which creatine phosphate is accumulated in the muscle tissue. It allows for higher strength endurance. 

Strength endurance can only be developed during training with a significant working weight. With an average weight, a person does not work at full capacity, which means that the general endurance of the body will develop instead of a muscle. Muscle endurance is gained only if the training process is based on a strength method.

In strength training, they perform 5-6 repetitions with heavy weights.

General endurance workouts include sets of 12-15 repetitions with light weight. Strength training stands for serious weight and imposes about 1-8 repetitions.

Benefits of Strength Endurance Training

The greater number of repetitions helps not only to increase endurance but also train the myocardium, which is the heart muscle. With 1-8 repetitions, the heart does not have time to fully “engage” in the work. 12-15 repetitions would be enough.

In addition, the experience of training with high weights and 12-15 repetitions improves coordination, movement technique, and neuromuscular connection.

Strength and Strength Endurance: What’s the Difference?

A person with developed strength has the opportunity to do a squat once and stand up with a heavy weight (e.g., 150 kg). With developed strength endurance, you can squat 10-20 times with a weight of 50 kg. When we are dealing with heavy weights, we have more of a white type of muscle fibers, which are responsible for a powerful impulse that can only be repeated for a short period of time.

The second type of fiber – red fibers – is responsible for endurance. Thanks to them, we can work under load with light weight for a longer time. 

So, How Can You Improve Barbell Strength Endurance?

One of the most popular approaches up-to-date is the so-called every minute for a minute (EMOM). The barbell EMOM workout technique stands for fulfilling a number of repetitions in less than 60 seconds and the rest of the time prior to starting another minute.

With the development of strength endurance, the number of repetitions is increased without reducing the working weight. If you manage to work with it for a longer time, your muscle endurance increases.

The more training experience, the better the innervation of the muscles. The more often you train, the better the technique and the less energy it takes. With a longer training period, the connection between the brain and muscles is higher – muscle fibers contract more powerfully and efficiently.


For functional fitness athletes and weightlifters, a special training cycle is recommended to improve barbell strength endurance.

Alternatively, you can add such workouts to your training cycle and do them 1-2 times per week. Check out what field experts recommend.

  1. EMOM 12 MIN

Odd minute Snatch PUSH PRESS (1 RM of SN) 80% х 6

Even minute Bench Back SQUAT (1 RM of SN) 80% х 12

  1. EMOM 10 min

Odd min Power SNATCH (1 RM of SN) 60% х 3

Even min Snatch PULL till PP T&G (1 RM of SN) 50% x 6