1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
"EMOM x 6 x 2 – Grip, Invert & Burn"
EMOM 6 (3 rounds of each movement):
Minute 1: 10–18 cal Assault Bike
Minute 2: Max Rope Pulls / Rope Climbs
Rest 2 minutes
EMOM 6 (3 rounds of each movement):
Minute 1: 10–18 cal Row
Minute 2: Max Wall Walks / Handstand Walk (AMRAP in 1 min)
The combination of machines and gymnastics-style pulling/inversion work creates a muscular endurance and capacity test under fatigue. Keep intensity high during monostructural minutes, and focus on quality movement and breathing during gymnastic intervals.
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
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
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, 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
Bike workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbow workout, knees to elbows workout, Power Snatch workout, toes to bar workout
E3MOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch
3: 8-12 Burpees over bar
4: 10-18 cal bike
assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout
EMOM 24
1: 10-18 cal Row
2: 8-10 Dual KB power clean
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
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
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, Power Snatch workout, row workout, thruster workout, toes to bar workout
For time
18 Knee raises/knees to elbows/Toes to bar
16 Snatch
16/20 Cal row
16 Thrusters
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
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
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
For time
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
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.
