1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead - @25/35 Intermediate: @35/50 RX: @40/60
3: 24 alternating V-ups
4: AMRAP: 5 x Ring rows/Pull ups/Chest to bar + 5 x Pushups + 5 x Air squats
"EMOM 16 – The Clock Owns You"
In this 4-station EMOM, you'll cycle through 4 different movements for 16 minutes, hitting each station 4 times. The kicker? Some of those minutes are mini-AMRAPs — and they pack a punch.
Here’s the rotation:
10/15 Cal Row (your warm-up is your punishment)
AMRAP (45–50 sec): 4 Hang Power Cleans + 4 Shoulders to Overhead
– Beginner: @25/35 kg
– Intermediate: @35/50 kg
– RX: @40/60 kg
24 Alternating V-Ups (abs on fire, legs screaming)
AMRAP (45–50 sec):
- 5 Ring Rows / Pull-Ups / Chest-to-Bar
- 5 Push-Ups
- 5 Air Squats
(basically, a CrossFit snack-pack)
The goal: stay moving, manage intensity, and keep your form tight as fatigue builds. Short efforts = high intent. Don’t coast.
abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
abmat sit-up workout, amrap crossfit wod, goblet lunge workout, kettlebell swing workout, pistol squat workout, rowing workout
AMRAP 20
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings @12/20 Intermediate: @16/24 RX: @20/28
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
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AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
Box jump workout, DB Thruster workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
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AMRAP 15
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate
6 Overhead squats with plate
3 Shuttle run
