16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks
"E3MOM 12 – Push, Pedal & Jump"
Every 3 minutes for 12 minutes (4 rounds total), complete:
16/20 calories on the standing bike
Parallette-facing burpees
Scaled: 4 reps
Intermediate: 6 reps
RX: 8 reps
2 Wall Walks
This E3MOM format keeps the pressure on: you’ll start a new round every 3 minutes, aiming to finish the full set before the next interval begins. The standing bike drives up your heart rate, the parallette burpees demand explosive movement and control, and the wall walks challenge your shoulder strength and coordination. It’s a sprint-rest balance that rewards pacing and grit.
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
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
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 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
barbell cycling workout, burpee over bar workout, crossfit barbell emom, front squat workout, shoulder to overhead workout
E2MOM 10
9 Burpee over the bar
7 Front squat
5 Shoulder to overhead
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
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
Deadlift workout, knee raises workout, knees to elbows workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
AMRAP 12
2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift
Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout
AMRAP 17
15 Alternating KB overhead reverse lunges
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups
15 KB snatch
Bike workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout
E5MOM 20
800/600 m. bike
8 KB snatch
12 KB reverse lunges
8 KB snatch
16 Wallballs @14/20 lbs
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.
