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5-Minute Cycles - Crossfit Workout

E5MOM x 4 (20 Min Total)

200 Meter Run
12 Wall Balls – @14/20 lbs
10 Power Cleans – Intermediate: @30/45 | RX: @35/50
8 Overhead Squats
10/14 Cal Assault Bike (add 2 calories every round)

The Workout description

Workout Overview

“5-Minute Cycles” is a high-volume, escalating intensity piece that runs on a 5-minute clock. You'll repeat a full round of cardio and barbell movements four times, with a 200m run setting the pace and an increasing assault bike demand closing each effort.

Execution and Focus

Run smooth—don’t sprint. Hit the wall balls unbroken if possible, then transition to the barbell with control. The power cleans should feel crisp and fluid, setting up for a strong set of overhead squats. On the bike, hit the assigned calories with enough time to breathe before the next 5-minute block begins.

Strategy and Finish

Start round one conservatively. Use the first set to gauge pacing. As the assault bike cals increase, stay composed and manage breathing. The goal is to complete each round in 3:30–4:30 and stay consistent. This workout rewards athletes who can recover on the run and stay snappy on the barbell.

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5-Minute Cycles - Crossfit Workout

assault bike workout, overhead squat workout, power clean workout, running workout, wall ball workout

E5MOM x 4 (20 Min Total)

200 Meter Run
12 Wall Balls – @14/20 lbs
10 Power Cleans – Intermediate: @30/45 | RX: @35/50
8 Overhead Squats
10/14 Cal Assault Bike (add 2 calories every round)

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Unbroken Engine

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

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MIKKO Lite

EMOM 20

1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause

Pull & Pray

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

Alternating Pressure

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

Burpee Pull Cluster

EMOM 20

1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest

Kettle Flow

EMOM 12

1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row

Work for 40 sec every minute.

Wheels & Wallballs

EMOM 9

1: Cal row
2: Wallballs lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB

KettleHell EMOM

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

Cycle and Smash

EMOM 25

18 Wall Balls

12–16 DB Squat Snatch

10–12 DB Facing Burpees

10–18 Cal Assault Bike

Rest

Ballistic Output

EMOM 12

1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest

Workouts with simliar Tags

assault bike workout, overhead squat workout, power clean workout, running workout, wall ball workout

Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

Hold My Wallball

EMOM 20

1: 15-20 Wallballs lbs
2: 10 Deadlift + 10 hang power clean -
3: 20 OH lunges with wallball
4: 15-20 KB swings -
5: 15-20 Atomic situps/V-ups

The 90-Second Illusion

6 rounds for time

12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges

90 sec rest between rounds

TC: 23

Six by Six

6 Rounds

6 Power cleans
6 Toes to bar
6 Burpee over bar

Echo Walls

4 Rounds – Start Every 4 Min

6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls

Wall Ball Weights: @14/20 – @20/30

EMOM workout

Cindy on Wheels

air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout

EMOM 20

1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest

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EMOM workout

Sweat Cycle 16

assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

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for time workout

Unwanted Interruptions

box jump workout, EMOM workout, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout

For time

75 Wallballs lbs
EMOM: 5 KB swings -

2 min pause

For time

50 KB Clean & Jerk -
EMOM: 5 Bojump overs

TC: 13

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on-off workout

20 Seconds of Suffering

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
Clusters -
Assault bike
Shoulders to overhead -
Wall balls 14/10 lbs

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AMRAP workout

Climb & Press

AMRAP workout, assault bike workout, chest to bar workout, dumbbell bench press workout, legless rope climb workout, pull-up workout, rope climb workout

AMRAP 16

16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb

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What kind of exercises are in this workout?

wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
overhead squat
The overhead squat is a high-skill movement that develops full-body strength, mobility, balance, and core control. A key lift in many overhead squat workouts, it involves holding a barbell locked overhead while performing a deep squat — challenging both stability and flexibility.
In this workout, overhead squats train shoulder stability, midline engagement, and leg strength, making them a valuable tool for improving movement quality and preparing for Olympic lifts like the snatch.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
power clean
The power clean is a fast, explosive lift that develops full-body strength, speed, and coordination. A staple in Olympic lifting and functional fitness, it’s central to many high-intensity power clean workouts.
In this workout, power cleans train your hip extension, pulling power, and barbell control, making them ideal for improving athletic performance and barbell cycling. Whether done heavy or for reps, the power clean is key for building functional power and explosiveness.