1: 8-16 DB squat snatch - @10/15 Intermediate: @15/22,5 RX: @17,5/25
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
Comment: Choose a number and work for no longer than 45-50 sec.
"EMOM 16 – One Arm, All Out"
Every minute on the minute for 16 minutes (4 rounds through):
Minute 1: 8–16 One-Arm Dumbbell Squat Snatches
@10/15 kg
Intermediate: @15/22.5 kg
RX: @17.5/25 kg
Demo
Minute 2: 10–18 Calories on Bike Erg
Minute 3: 10–18 One-Arm Dumbbell Hang Clean & Jerks
Minute 4: 10–18 GHD Sit-Ups
Pick a rep range that allows you to complete each movement in 45–50 seconds. This EMOM emphasizes balance, stamina, and control—especially under fatigue from unilateral loading and midline fatigue. Use smart pacing and smooth transitions to stay consistent across all four cycles.
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
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 workout, Burpee workout, DB snatch workout, Deadlift workout
EM4OM 16
12/15 cal bike
10 Burpees DB deadlift
20 Alternating DB snatch
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
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout
EMOM 20
1: 10-18 cal bike
2: 1 round of Cindy
3: 10-18 cal row
4: Rest
Bike workout, EMOM workout, parallette facing burpee, wall walk workout
E3MOM 12
16/20 cal standing bike
4/6/8 Parallette facing burpees
2 Wall walks
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
bike erg workout, box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
EMOM 20
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
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.
