1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest
Workout Overview This 20-minute CrossFit EMOM blends a mini round of Cindy with bike, row, and rest. Push your pace on the machines and recover smart before each full-body round. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
assault bike workout, double under workout, EMOM workout, row workout, ski erg workout
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
assault bike workout, bar muscle up workout, chest to bar workout, EMOM workout, ski erg workout, wall walk workout
1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest
assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
assault bike workout, dumbbell burpee deadlift workout, dumbbell clean workout, dumbbell jerk workout, e4mom workout
12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike
air squat workout, burpee over dumbbell workout, Devils press workout, dumbbell clean workout, dumbbell deadlift workout, dumbbell hang clean workout, dumbbell squat workout
A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB
2 min pause
assault bike workout, Burpee workout, row workout
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
box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
air squat workout, chest to bar workout, for time workout, pull-up workout, rope climb workout
2 Rope Climbs
20 Air Squats
7 Pull-Ups or Chest-to-Bar Pull-Ups
assault bike workout, double under workout, EMOM workout, row workout, ski erg workout
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
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.
