200/250 m row + 4 Overhead squat - @25/35 Intermediate: @35/50 RX: @40/60
300/400 m bike + 6 Bar facing burpees
"E2MOM 20 – Row, Ride, Squat, and Suffer"
This 20-minute alternating E2MOM keeps you moving between rowing + overhead squats and biking + bar-facing burpees.
Odd minutes:
200/250m Row
4 Overhead Squats
Beginner: 25/35 kg
Intermediate: 35/50 kg
RX: 40/60 kg
Even minutes:
300/400m Bike Erg / Assault Bike equivalent
6 Bar-Facing Burpees
Goal: Complete the work in ~75-90 seconds, leaving enough time to recover before the next interval. Manage your barbell control under fatigue and stay consistent on your machines.
assault bike workout, Burpee workout, crossfit emom workout, rowing workout
EMOM 16
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
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
crossfit conditioning workout, crossfit kettlebell workout, double under workout, emom crossfit workout, full body emom wod, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout
EMOM 20
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters
5: Pause
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
burpee dumbbell step over workout, rowing workout, wall ball workout
E3MOM x 5
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs
bike erg workout, front rack lunge workout, Power Snatch workout, rower workout
90 ON/90 OFF x 6
A: 24 FR. Lunges
ME cal bike
B: 14 Power Snatch
ME cal row
burpee dumbbell step over workout, rowing workout, wall ball workout
E3MOM x 5
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs
bar muscle up workout, box jump over workout, burpee pull up workout, crossfit for time wod, overhead squat workout
For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
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.
