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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

Bike & Bury Me

E4MOM 16

12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike

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Four Minute Fury

EMOM 16

1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

Front Line

E4MOM 16

8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike

Cycle Command

EMOM 20

1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest

Cycle Stack EMOM

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

Pressed to Impress

EMOM 16

1: 8-16 DB squat snatch -
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups

Comment: Choose a number and work for no longer than 45-50 sec.

The Step-Over Situation

E3MOM

25 Wallballs lbs
12/15 cal row
MaBurpee DB step overs -

The 5-Minute Hustle

E5MOM 20

800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs

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.

Workouts with simliar Tags

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

D-Ball Gatekeeper

For time

Buy in: 10 D-ball Cleans

5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

The GHD Gauntlet

For time

18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups

*400 m run after each round

TC: 16

Max Effort Mode

1 min on / 1 min off until 60 deadlift is completed

Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -

TC: 13

Rest 3 min

1 min on / 1 min off until 100 Air squats is completed

Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute

TC: 13

Mixed Grip

AMRAP 6

20m Farmer Carry
9 Toes to Bar
6 Front Squats

Rest 3 min

AMRAP 6

6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers

Clean Walls & Dirty Legs

4 AMRAP 3

AMRAP 3
Wall balls

Rest 1 min

AMRAP 3
Clean & Jerk -

Rest 1 min

for time workout

Clean Burn

assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout

4 rounds for time

10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

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EMOM workout

KettleHell EMOM

assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout

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

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for time workout

Cluster Climb

burpee over bar workout, hang cluster workout, power clean workout, wall walk workout

4 Rounds

4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20

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for time workout

Redline Repeats

running workout

For Time

400m Run / 1 min Rest
Repeat 7 times

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AMRAP workout

High Ceiling Hustle

farmer carry workout, hand-release push-up workout, kettlebell swing workout, wall ball workout

AMRAP 10

15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft

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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.