6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee Box Jump
2: 10-12 DB step overs - @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
Rest 2 min
Cal row - @9/13 Intermediate: 11/15 RX: 13/18
“EMOM x 3 – Heavy Pull, Explosive Legs, and a Row to the Finish”
This workout features three escalating EMOM intervals, each with a different focus. It starts with power and control in heavy deadlifts, moves into explosive plyometrics and step overs, and finishes with a monostructural engine test on the rower. Each block includes built-in rest for intensity resets, and each minute has a clear pacing target.
EMOM 5
6 Bar Facing Burpees + 4 Deadlifts @ 80% of your heavy 5-rep
Rest 2 min
EMOM 6
Minute 1: 6–10 Burpee Box Jumps
Minute 2: 10–12 Dumbbell Step Overs @2x10/15 kg
(Intermediate: 2x15/22.5 | RX: 2x17.5/25)
Rest 2 min
EMOM 6
9/13 Calories Row
Intermediate: 11/15
RX: 13/18
Aim to row for about 45 seconds each round
This one hits power, pacing, and aerobic consistency in one go. The deadlift EMOM rewards tight form and good mechanics, while the box jump and rower test your repeat sprint capacity.
double under workout, Goblet Squat workout, jump rope workout, push-up workout, single under workout, v-up workout
EMOM 16
1: 45 sec goblet squats
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
assault bike workout, rowing workout, ski erg workout
EMOM 20
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: 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
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, double under workout, e4mom workout, power clean workout, single under workout
E4MOM 20
100 Single unders / 60 Double unders
12 Power cleans
12/15 cal Assault bike
bar facing burpee workout, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout
For time
* Start every round by doing 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Deadlift
20-40-60-80-60-40-20
Single unders/Double unders
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
abmat sit-up workout, air squat workout, Burpee Box Jump workout, double under workout, for time workout, power clean workout, pull-up workout, ring row workout, single under workout, thruster workout, wall ball workout
For time
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans
30 Ring rows/pull ups
20 Thrusters
20 Burpee box jump over
200 Single unders/100 double unders
bike erg workout, Burpee workout, Deadlift workout, dumbbell snatch workout
EM4OM 16
12/15 cal bike
10 Burpees DB deadlift
20 Alternating DB snatch
AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
AMRAP 20
8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks
14/12 cal row
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.
