> For the complete documentation index, see [llms.txt](https://btwb.gitbook.io/btwb/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://btwb.gitbook.io/btwb/planning-workouts/workout-types/alt-emom.md). # Alt EMOM How to Create an EMOM: Alternate Movements Each Interval in BTWB – This guide walks you through how to create an 'EMOM: Alternate Movements Each Interval' workout in BTWB. ## Creating an EMOM: Alternate Movements Each Interval Workout in BTWB ### Overview This guide walks you through creating an EMOM: Alternate Movements Each Interval workout in BTWB. Whether using the AI Workout Builder or the Classic Builder, you’ll learn how to plan and schedule this workout type efficiently. *** ### Step-by-Step Guide #### Accessing the Planning Page 1. Navigate to the **Plan Page** in BTWB. * Go to [btwb.com/plan/calendar](https://btwb.com/plan/calendar) * Alternatively, access it through the **Admin Portal**. 2. Select the desired date for the workout by clicking on the calendar day. #### Using the AI Workout Builder 1. Click the **Add** button (blue button, top left). 2. Choose **Workout** from the drop-down list. 3. Select **AI Workout Builder**. 4. Enter your workout details manually or paste them in: * Example: "Every 1 min for 20 mins, alternating between 45 Double Unders and 15 Burpees." 5. Click **Continue** to generate the workout. 6. Review the workout: * BTWB will set 10 total sets per movement for a 20-minute EMOM. * Adjust any details if necessary. 7. Click **Plan Workout** to save. 8. Verify the workout in the calendar by clicking the **X** to return to the day view. #### Using the Classic Builder (Manual Mode) 1. Click the **Add** button (top left). 2. Choose **Workout**. 3. Scroll past the **AI Builder** and select **Classic Builder**. 4. Select **EMOM: Alternate Movements Each Interval**. 5. Specify workout parameters: * Set the time interval (e.g., 1 minute, 90 seconds, or 2 minutes). * Determine the number of sets per movement (e.g., 5 sets per movement for a 15-minute workout). 6. Add movements: * Example: * **Deadlift** (12 reps, 155 lbs for men, 105 lbs for women) * **Hang Power Clean** (9 reps, same weights) * **Push Jerk** (6 reps, same weights) 7. Adjust weight settings: * Choose between pounds, kilograms, percent of 1-rep max, or "Pick Load" for user choice. 8. Click **Plan Workout** to save. 9. Verify in the calendar by clicking the **X** to return to the day view. ### Tips for Gym Owners and Coaches * Ensure movements are balanced in difficulty and intensity when alternating. * Use "Pick Load" when you want athletes to choose their own weights. * Plan EMOM durations based on athlete skill levels (e.g., shorter for beginners, longer for advanced athletes). * Include a mix of gymnastics, weightlifting, and conditioning for variety. * Encourage athletes to track weights and reps to measure progress over time. ### Video Walkthrough {% embed url="" %} Video Walkthrough Of How To Plan An EMOM: Alternate Movements Each Interval Workout {% endembed %} #### Transcription This is how to create an Alternating Movement EMOM in BTWB. The first thing we want to do is get to our **Plan Page**. We can do that a couple of different ways. You can type in [btwb.com](https://btwb.com/), or you can access it through the **Admin Portal**. Either way, you’ll arrive at the Plan Page where you can schedule workouts for your members. This brings us to the **Month View**. Next, select the date you want to program the workout for. For this example, I’ll choose **Sunday, March 30th**. Click on the number 30 to move to the **Day View**, which you can verify at the top of the page. Now, let’s start building the workout. On the **top left-hand side**, click the **blue Add button**. A drop-down menu appears—select **Workout**. This will take you to the **Build Page**. We have two options here: the **AI Workout Builder** or the **Classic Builder**. For the **AI Workout Builder**, you can either type in or paste your workout. Example: “Every 1 min for 20 mins, alternating between 45 Double Unders and 15 Burpees.” Click **Continue**, and the AI will generate the workout automatically. Since there are two movements, it will assign 10 total sets per movement, making it a 20-minute EMOM. Click **Plan Workout**, then verify the workout in the calendar by clicking the **X** to return to the **Day View**. For the **Classic Builder**, click **Add**, select **Workout**, and scroll past the AI Builder to **EMOM: Alternate Movements Each Interval**. Define the interval (e.g., 1 minute), then set the number of sets per movement. Now, add movements: * **Deadlift** (12 reps, 155 lbs for men, 105 lbs for women) * **Hang Power Clean** (9 reps, same weights) * **Push Jerk** (6 reps, same weights) You can customize weights by choosing pounds, kilograms, percentage of 1-rep max, or **Pick Load** if you want users to select their own weights. Click **Plan Workout**, then verify the workout in the calendar by clicking the **X**. Now both AI-generated and manually built EMOM workouts are saved. That's it! Your Alternating Movement EMOM is now successfully planned in BTWB. --- # Agent Instructions This documentation is published with GitBook. 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