200/250 m row + 4 Overhead squat - @25/35 Intermediate: @35/50 RX: @40/60
300/400 m bike + 6 Bar facing burpees
Workout Overview This 20-minute alternating E2MOM keeps you moving between rowing + overhead squats and biking + bar-facing burpees This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. 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.
Execution and Focus 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. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. Each second 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, Burpee workout, dumbbell snatch workout
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
burpee over dumbbell workout, double under workout, dumbbell snatch workout, EMOM workout, ghd sit-up workout
1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups
double under workout, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout
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, box step over workout, Burpee Box Jump workout, Deadlift workout, dumbbell step over workout, EMOM workout, row workout
6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:
Rest 2 min
Cal row - Intermediate: 11/15 RX: 13/18
assault bike workout, burpee to target workout, chest to bar workout, EMOM workout, pull-up workout
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
AMRAP workout, bike erg workout, handstand push-up workout, kettlebell snatch workout, kettlebell swing workout, row workout, running workout
Bike + KB Snatch
Row + Russian Swings
Run + HSPU
back rack lunge workout, handstand walk workout, row workout
12/15 cal Row
10m Handstand walk
10m Barbell back rack lunges
AMRAP workout, bar muscle up workout, bike erg workout, box jump workout, Burpee workout, dumbbell clean workout
4 (Banded) Bar Muscle-ups
14 Box Jump Overs
14 Cal Bike
14 Burpee to Target
14 Double Dumbbell Power Clean
bike erg workout, burpee to target workout, for time workout, kettlebell cluster workout, knee raises workout, knees to elbows workout, ring muscle up workout, toes to rings workout
400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster -
4 Burpees to target (rings) / 2 Ring Muscle Up
Rest 1 min between rounds
TC: 19
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.
