12/15 cal bike
10 Burpees DB deadlift - @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5
20 Alternating DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
"E4MOM 16 – The Burpee Burner"
Every 4 minutes for 16 minutes, you’ll take on a nasty little triplet:
12/15 cal Bike – just enough to get your legs screaming
10 Burpee Dumbbell Deadlifts – burpee + lift = misery math
20 Alternating DB Snatches – a grip test disguised as cardio
You’ve got 4 minutes to complete the work each round.
Move fast, breathe smarter, and survive the cycle. If you finish early, that’s your rest — so earn it!
assault bike workout, dumbbell snatch workout, rowing workout, v-up workout
EMOM 25
1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
EMOM 9
1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball
2 min pause
EMOM 9
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB
crossfit gymnastics wod, emom crossfit wod, jumping lunge workout, knee raises workout, knees to elbows workout, ring dip hold workout, rope climb workout, rope pull workout, toes to bar workout
EMOM 20
1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec Static Hold at Top of Ring Dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
crossfit emom workout, double under workout, Goblet Squat workout, jump rope workout, push-up workout, single under workout, v-up workout
EMOM 16
1: 45 sec goblet squats
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
assault bike workout, crossfit benchmark wod, emom cardio workout, mikko crossfit workout, rowing workout, ski erg workout
EMOM 20
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
Barbell workout, Bike workout, Lunges workout, Power Snatch workout, row workout
90 ON/90 OFF X 6
24 FR. Lunges
ME cal bike
14 Power Snatch
ME cal roning
5 round crossfit wod, bar facing burpee workout, crossfit interval wod, Deadlift workout, for time crossfit wod, kettlebell push press workout
5 rounds
6 Deadlift
8 Bar facing burpees
12 KB push press
1:1 rest between rounds
assault bike workout, Burpee workout, conditioning workout, crossfit kettlebell workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
EMOM 9
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings
2 min pause
EMOM 9
1: Burpees to target
2: Double KB front squat
3: Wallballs @14/20 lbs
abmat sit-up workout, box jump over workout, db deadlift workout, DB snatch workout, dumbbell clean workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout, the hateful eight crossfit
8 Rounds for time
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
8 cal row
An EMOM workout stands for "Every Minute on the Minute" — a time-based training format where you perform a specific number of reps or a short workout at the start of every minute, then rest for the remainder of that minute.
In a typical EMOM CrossFit workout, you'll rotate through one or more movements (like squats, push-ups, or barbell lifts) for a set number of minutes. Whether it’s 10, 20, or 30 minutes long, an EMOM builds consistency, pacing, and work capacity.
Trains intensity with structure — no wasted time
Builds work/rest awareness and sustainable pacing
Easy to scale for beginners or advanced athletes
Perfect for developing movement quality under fatigue
EMOM workouts are ideal for strength training, conditioning, or skill development, and they work in both solo and group settings. Whether you're doing a bodyweight circuit or barbell cycling, an EMOM workout keeps you moving with purpose.
