Minute 1: Cal Assault Bike - Intermediate: 10/14 RX: 13/18
Minute 2: 3–8 Bar Muscle Ups
Minute 3: Rest
“Barbell Breaker” brings a sharp and effective EMOM format that pairs two powerful elements: monostructural grit and high-skill gymnastics. This 12-minute triplet features alternating minutes of calorie sprints on the assault bike, bar muscle-up reps, and structured rest. Each round challenges your cardiovascular system and upper body explosiveness, all while forcing focus and recovery management. The inclusion of dedicated rest keeps intensity high and form honest.
Start with the bike. Whether you're targeting 10/14 or pushing toward 13/18 calories, keep cadence consistent and drive through each pull to maximize output without gassing out. Minute two switches gears to 3–8 bar muscle ups—select a volume that tests you but allows for clean execution each time. Whether you're linking reps or grinding through singles, emphasize controlled transitions and a strong kip. Minute three is your full rest—use it to regulate breathing, shake out fatigue, and refocus. Don’t coast—pre...
Choose repeatable targets for each movement and stick to them. Don’t redline the bike early; let consistency carry you across all four rounds. For bar muscle ups, stay tight and technical—efficiency is king. With built-in recovery, you’re expected to go hard every working minute. This assault bike workout, bar muscle up workout, and EMOM workout packs intensity into a compact, precise format. Keep the engine on, keep the form sharp, and let the structure carry your effort.
Minute 1: Cal Assault Bike - Intermediate: 10/14 RX: 13/18
Minute 2: 3–8 Bar Muscle Ups
Minute 3: Rest
“Barbell Breaker” brings a sharp and effective EMOM format that pairs two powerful elements: monostructural grit and high-skill gymnastics. This 12-minute triplet features alternating minutes of calorie sprints on the assault bike, bar muscle-up reps, and structured rest. Each round challenges your cardiovascular system and upper body explosiveness, all while forcing focus and recovery management. The inclusion of dedicated rest keeps intensity high and form honest.
Start with the bike. Whether you're targeting 10/14 or pushing toward 13/18 calories, keep cadence consistent and drive through each pull to maximize output without gassing out. Minute two switches gears to 3–8 bar muscle ups—select a volume that tests you but allows for clean execution each time. Whether you're linking reps or grinding through singles, emphasize controlled transitions and a strong kip. Minute three is your full rest—use it to regulate breathing, shake out fatigue, and refocus. Don’t coast—pre...
Choose repeatable targets for each movement and stick to them. Don’t redline the bike early; let consistency carry you across all four rounds. For bar muscle ups, stay tight and technical—efficiency is king. With built-in recovery, you’re expected to go hard every working minute. This assault bike workout, bar muscle up workout, and EMOM workout packs intensity into a compact, precise format. Keep the engine on, keep the form sharp, and let the structure carry your effort.
1: 1 Burpee over DB + 10 DBL DB snatch -
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar
1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters -
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike
6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges
2 min rest
2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)
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.
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -
2 min pause
1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs
2 Wall walks
3 Double DB Power maker -
50 Single unders/40 Double unders/20 Single Crossovers
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch - Intermediate: 30/45 RX: 35/50
3: 8-12 Burpees over bar
4: 10-18 cal bike
Choose your weapon: bike, ski, or row.
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
TC: 25
1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up
Rest 2 min
1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over
3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU
TC: 17
abmat sit-up workout, double under workout, dumbbell snatch workout, dumbbell thruster workout, EMOM workout, single under workout
1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters -
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch
assault bike workout, burpee to target workout, chest to bar workout, EMOM workout, pull-up workout
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
bar muscle up workout, double under workout, wall ball workout, wall walk workout
2-4-6-8:
Bar muscle-ups
Wall walks
20-40-60-80:
Double unders
Wall balls
bar muscle up workout, chest to bar workout, row workout, squat clean workout, wall facing handstand push-up workout, wall walk workout
1: 1–3 x (1 Wall walk + 3 Wall facing HSPU)
2: 6 Squat cleans
3: 10 Chest to bar / 4 Bar muscle ups
4: 12/15 Cal Row
5: Rest
bar muscle up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell front rack squat workout, handstand walk workout, wall walk workout
3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats
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.
