1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead - @25/35 Intermediate: @35/50 RX: @40/60
3: 24 alternating V-ups
4: AMRAP: 5 x Ring rows/Pull ups/Chest to bar + 5 x Pushups + 5 x Air squats
"EMOM 16 – The Clock Owns You"
In this 4-station EMOM, you'll cycle through 4 different movements for 16 minutes, hitting each station 4 times. The kicker? Some of those minutes are mini-AMRAPs — and they pack a punch.
Here’s the rotation:
10/15 Cal Row (your warm-up is your punishment)
AMRAP (45–50 sec): 4 Hang Power Cleans + 4 Shoulders to Overhead
– Beginner: @25/35 kg
– Intermediate: @35/50 kg
– RX: @40/60 kg
24 Alternating V-Ups (abs on fire, legs screaming)
AMRAP (45–50 sec):
- 5 Ring Rows / Pull-Ups / Chest-to-Bar
- 5 Push-Ups
- 5 Air Squats
(basically, a CrossFit snack-pack)
The goal: stay moving, manage intensity, and keep your form tight as fatigue builds. Short efforts = high intent. Don’t coast.
crossfit amrap wod, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
AMRAP 12
2 Wall walks
10 Double DB clean
10 ring rows/Pull ups/Chest to bar
20 m farmer walk
barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit workout, rowing workout, toes to bar workout
AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
Burpee workout, crossfit amrap workout, double dumbbell deadlift workout, double dumbbell snatch workout, dumbbell conditioning workout, dumbbell crossfit workout, grip strength workout
AMRAP 6
10 Double DB snatch
10 Double DB deadlift
AMRAP workout, Box jump workout, db deadlift workout, DB snatch workout, dumbbell clean workout, overhead lunge 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
