Articles

Practical fitness articles for real training weeks.

Training advice on workout choice, recovery, conditioning, warm-ups, home sessions, and useful workout formats.

Athlete holding a kettlebell between timed conditioning efforts

Workout Formats

6 min read

Workout Formats 6 min read

Tabata vs EMOM: which workout format should you use?

Tabata and EMOM both use a repeating clock, but they solve different training problems. Tabata fixes the work and rest intervals. EMOM fixes when each round begins and lets your remaining time become rest. The better format is the one that matches the movement and the purpose of the session.

All articles

Training, conditioning, and workout planning.

Browse every Rockett Performance article, from broad training decisions to kettlebell, WOD, and interval sessions.

Athlete performing hard conditioning intervals with battle ropes

Intervals 5 min read

How many Tabata rounds and sets should you do?

A classic Tabata has eight rounds. Here is how to choose sets, recovery, and weekly frequency without turning a sharp interval into filler.

Runner recovering after an interval session on an outdoor track

Training Load 7 min read

How many hard workouts should you do each week?

Start with two hard sessions a week. The rest of your training should help you benefit from them.

Athletes resting on a running track after training

Training Decisions 5 min read

What to train when you are tired but still want to move

Not every tired day needs to become a rest day or a heroic grind.

Athlete training on a rowing machine in a gym

Conditioning 6 min read

Easy conditioning is not wasted training

The sessions that do not feel dramatic often make the harder ones possible.

Loaded barbell on a gym floor

Scaling 6 min read

Scaling a workout is not the same as making it easy

Good scaling preserves the point of the workout while changing the cost of entry.

Group warming up outdoors before training

Warm-Ups 4 min read

A short warm-up should make the workout better, not longer

The best warm-up for a short session is specific, boring, and over before it becomes the workout.

Loaded barbell on a gym floor

WOD Programming 6 min read

EMOM vs AMRAP: which format fits your goal?

EMOM keeps you honest. AMRAP tells you whether your pacing is any good.

Athlete doing a bodyweight workout on a gym floor

Home Training 5 min read

How to build a 20-minute home workout that actually flows

Most bad short workouts are not too short. They are just too crowded.

Athletes performing kettlebell swings in a gym

Kettlebells 5 min read

One kettlebell, twenty minutes: a better way to build the session

The best one-bell sessions are built around one clear idea, not six mini-workouts.

Athlete training with battle ropes in a gym

Intervals 4 min read

Why most tabata workouts are set up badly

Tabata is usually ruined by exercise choice, not the timer.

Loaded barbell on a gym floor

Functional Fitness 5 min read

The garage gym rule: pick the clock before the exercises

When kit is limited, the clock should do more of the programming.

Kettlebell on grass before an outdoor session

Kettlebells 5 min read

Repeatable kettlebell circuits beat random finishers

The sessions you repeat usually do more for you than the flashy ones you forget.