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Ballistic Output - Crossfit Workout

EMOM 12

Minute 1: 14 D-ball Squats – Intermediate: @70/100 | RX: @100/150 lbs
Minute 2: 11/15 cal Ski Erg
Minute 3: Max Effort Burpee Over D-ball
Minute 4: Rest

The Workout description

Workout Overview

“Ballistic Output” is a high-intensity 12-minute EMOM focused on repeated power, explosive output, and sustained effort. Each round includes three unique movement patterns—heavy D-ball squats, aggressive ski erg calories, and max effort burpees over the D-ball—followed by a rest minute to reset. The blend of raw strength and cardio conditioning demands mental composure and deliberate pacing.

Execution and Focus

Start the D-ball squats with purpose—brace tight, use a strong upright torso, and drive through the heels. These should feel heavy and deliberate but not sluggish. On the ski erg, find a pace that lets you finish within 45 seconds but doesn’t spike your heart rate so high that it affects the next movement. The burpee over D-ball station is your redline moment—go hard, stay low, and move efficiently. Each rep here counts toward your score.

Strategy and Finish

Pace the first round intentionally and let performance build. The burpee station is the only max effort section—everything else should be sub-maximal but consistent. Breathe deeply in your rest minute and reset mentally. Avoid rushing transitions and stay locked in through the squats and ski. “Ballistic Output” rewards athletes who can go deep without losing form or pacing discipline.

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Ballistic Output - Crossfit Workout

burpee over d-ball workout, d-ball squat workout, ski erg workout

EMOM 12

Minute 1: 14 D-ball Squats – Intermediate: @70/100 | RX: @100/150 lbs
Minute 2: 11/15 cal Ski Erg
Minute 3: Max Effort Burpee Over D-ball
Minute 4: Rest

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

EMOM Composition

EMOM 16

1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest

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Split Session

EMOM 8

1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats

Rest 4 min

EMOM 6

8/10 Cal Row
1 Clean & Jerk

Cardio Churn

EMOM 20

10–20 Cal Assault Bike

10–20 Cal Ski Erg

10–20 Cal Row

50–70 Double Unders

Rest

Carry On Heavy

EMOM 16

1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

Precision Pistols

E3MOM 15

12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar

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

Jumpstart

E4MOM 20

100 Single unders / 60 Double unders
12 Power cleans -
12/15 cal Assault bike

Mikko Triangle (Half)

EMOM 20

1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest

Grip & Rip

EMOM 15

1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push

Press and Hang

EMOM 20

1: 12 Double DB hang squat clean
2: 18 Toes to bar
3: 12 Double DB Bench press
4: 12/18 cal Assault bike
5: Rest

Workouts with simliar Tags

burpee over d-ball workout, d-ball squat workout, ski erg workout

Wall to Fall

For Time

5 Rounds:

2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups

Press to Progress

AMRAP 6

12 cal Ski erg
12 Double DB hang power clean -

2 min rest

AMRAP 6

3-6-9-12-15….
One arm devils press -
GHD sit ups

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

Devil’s Burnout

5 rounds for time

8 Double DB Devils press
4 Burpee chest to bar / Burpee bar muscle up
12/15 cal Ski erg
20 m Double DB farmer lunges
TC: 30

The Cardio Carousel

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

for time workout

Firestarter Split

bar facing burpee workout, burpee pull-up workout, shuttle run workout, ski erg workout, thruster workout, toes to bar workout

10 Rounds

2 Thrusters
4 Bar facing Burpees
6 Toes to bar

Into

3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg

Try it

for time workout

Step Up or Black Out

assault bike workout, box jump workout, dumbbell push press workout, for time workout, knee raises workout, knees to elbows workout, ski erg workout, toes to bar workout, weighted box step over workout

For time

21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps

2 min rest

21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -

TC: 24

Try it

for time workout

Bells & Burpees

burpee pull-up workout, double kettlebell front rack walking lunge workout, double kettlebell russian swing workout, ski erg workout

4 Rounds for Time

10 meter Double KB Front Rack Walking Lunges
12 Double KB Russian Swings
10 Burpee Pull-Ups
15/18 Cal Ski Erg

TC: 19

Try it

for time workout

Wall to Run

front rack lunge workout, power jerk workout, running workout, single crossover workout, ski erg workout, wall walk workout

For Time

Buy in: 120 Single crossovers

3 rounds
15/19 cal Ski erg
4 Wall walks

3 rounds
200 m run
8 Front rack lunges
4 Power jerk

TC: 17

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EMOM workout

Carry On Heavy

d-ball squat workout, double kettlebell front rack walk workout, heavy sled push workout

EMOM 16

1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

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What is an "emom" workout?

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.

Why Choose an EMOM CrossFit Workout?

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.

What kind of exercises are in this workout?

d-ball squat
D-ball squats are a loaded squat variation performed while holding a heavy medicine ball in a bear hug or front carry position. A common feature in D-ball squat workouts, this movement demands core stability, posture control, and leg strength under awkward loading.
In this workout, D-ball squats engage the glutes, quads, and hamstrings while heavily taxing the core and upper back. The non-traditional load encourages better bracing and reinforces strong squat mechanics, making it a great choice for functional strength training.
Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.