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Bike & Bury Me - Crossfit Workout

E4MOM 16

12 Double DB hang power clean & jerk - @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
9 Double DB burpee deadlift
15/20 Cal Assault bike

workout description

"E4MOM 16 – Power, Pull, Pedal"

Every 4 minutes for 16 minutes (4 rounds total), complete:

12 Double Dumbbell Hang Power Clean & Jerks
@2x10/15 kg
Intermediate: @2x15/22.5 kg
RX: @2x17.5/25 kg

9 Double Dumbbell Burpee Deadlifts

15/20 Calories on the Assault Bike

Goal: Complete each round within 4 minutes. Use remaining time to recover before starting the next round. The workout combines explosive cycling with dumbbell efficiency and gritty pushing. The bike finishes each round with a heart rate spike—expect your grip, lungs, and legs to feel it by round three.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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What is an "EMOM" workout?

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.

Why Choose an EMOM CrossFit Workout?

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.

What kind of exercises are in this workout?

dumbbell burpee deadlift
The dumbbell burpee deadlift is a hybrid movement that combines a traditional burpee with a loaded deadlift using dumbbells. Frequently seen in dumbbell burpee deadlift workouts, it blends cardio intensity with posterior chain strength in a single, brutal rep.
In this workout, dumbbell burpee deadlifts challenge your grip, legs, and lungs. The burpee spikes heart rate and demands agility, while the deadlift reinforces hip hinge mechanics and total-body power. It’s a highly effective movement for conditioning, grit, and functional strength training.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
dumbbell clean
The dumbbell clean is a powerful movement that develops explosiveness, coordination, and full-body strength, using one or two dumbbells. Common in functional fitness and dumbbell clean workouts, it trains hip extension, pulling power, and control from the ground to the shoulders.
In this workout, dumbbell cleans challenge your grip, timing, and endurance, while offering a versatile alternative to barbell lifting. Whether performed single-arm or double-arm, the dumbbell clean is ideal for building functional strength and conditioning.