1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
"EMOM 20 – Monostructural Madness"
Every minute on the minute for 20 minutes (5 rounds of 4 stations):
Minute 1: 8–18 Calories on Assault Bike
Minute 2: 8–18 Calories Rowing
Minute 3: 8–18 Calories on Ski Erg
Minute 4: Rest
This conditioning piece is simple in structure but brutal in demand. Each minute challenges your ability to recover under aerobic strain. The rotating format allows you to focus on pacing across three machines while rewarding those who can stay consistent without redlining. Use the rest to prep for the next sprint.
bike erg workout, dumbbell clean and jerk workout, dumbbell squat snatch workout, EMOM workout, ghd sit-up workout
EMOM 16
1: 8-16 DB squat snatch
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
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
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
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
Bike workout, Burpee workout, DB snatch workout, Deadlift workout
EM4OM 16
12/15 cal bike
10 Burpees DB deadlift
20 Alternating DB snatch
assault bike workout, atomic sit-up workout, burpee to target workout, double under workout, e2mom workout, Hang Power Clean workout, jerk workout, single under workout, v-up workout
E2MOM 18
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
EMOM 6
40-70 Single unders / Double Unders
10-12 Double DB clusters
3 min rest
EMOM 6
7-10 Double DB devils press
15-20 Knee raises/knees to elbows/T2B
3 min rest
EMOM 6
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk
assault bike workout, cluster workout, knees to elbows workout, on-off workout, ring knee raise workout, shoulder to overhead workout, toes to rings workout, wall ball workout
15 Rounds - 20 sec on / 40 sec off
Knee raises in rings / Knees to elbow / Toes to rings
BB clusters
Assault bike
BB Shoulders to overhead
Wall balls 14/10 lbs
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
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.
