1: 1 Burpee over DB + 10 DBL DB snatch - @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
“EMOM 20 – Burpee Build & Burn”
Every minute on the minute for 20 minutes (4 rounds of 5 stations):
1 Burpee Over DB + 10 Double DB Snatches
@2x10/15 kg
Intermediate: @2x12.5/20 kg
RX: @2x15/22.5 kg
2 Burpees Over DB + 20 Double DB Hang Cleans
3 Burpees Over DB + 30 Air Squats
4 Burpees Over DB + Max Effort Calories on Rower
Rest
This EMOM is about balancing rising fatigue with tight rep targets. Each minute increases the burpee count, making transitions tougher. The row rounds test your recovery and effort under pressure, while the rest minute becomes increasingly precious.
bike erg 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
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
crossfit gymnastics wod, emom crossfit wod, jumping lunge workout, knee raises workout, knees to elbows workout, ring dip hold workout, rope climb workout, rope pull workout, toes to bar workout
EMOM 20
1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec Static Hold at Top of Ring Dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
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
bar facing burpee workout, box step over workout, Burpee Box Jump workout, Deadlift workout, dumbbell step over workout, EMOM workout, row workout
EMOM 5
6 Bar facing burpees + 4 Deadlift
Rest 2 min
EMOM 6
1: 6-10 Burpee Box Jump
2: 10-12 DB step overs
Rest 2 min
EMOM 6
Cal row
double under workout, EMOM workout, handstand walk workout, pistol squat workout, single under workout, wall walk workout
EMOM 16
1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest
air squat workout, chest to bar workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout
AMRAP 16
1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats
burpee box jump over workout, double under workout, dumbbell lunge workout, dumbbell snatch workout, interval workout, single under workout
4 rounds of: 3 min on / 1 min off
50 Single unders / Double unders
14 DB snatch
20 DB lunges
Max burpee box jump overs
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout, single under workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
burpee over bar workout, Deadlift workout, EMOM workout, shuttle run workout, v-up workout
EMOM 16
1: 10-15 Deadlift
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs
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.
