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.
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean
3: Max reps Push Press
4: Rest
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
50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU
Rest 3 min
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
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
A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB
2 min pause
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
12/16 Cal Assault Bike
60 Double Unders
21 Toes to Bar
12/16 Cal Assault Bike
Rest 30 sec
6 Burpee Double DB Deadlifts
6 Double DB Hang Squat Cleans
3 Wall Walks
400 meter Run
Rest 90 sec
TC: 27
75 Wallballs lbs
EMOM: 5 KB swings -
2 min pause
50 KB Clean & Jerk -
EMOM: 5 Bojump overs
TC: 13
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
8/10 Cal Assault Bike
10 meter KB Front Rack Lunges
2 Rope Climbs
ME KB Clean & Jerk
Rest 2 min between AMRAPs
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, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
assault bike workout, Deadlift workout, front squat workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout
1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest
assault bike workout, d ball bear hug carry workout, sled push workout
1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
assault bike workout, box jump over workout, kettlebell push press workout, kettlebell swing workout
1: 20 KB swings
2: 20 Box jump overs
Rest 3 min
E2MOM 8
12/15 cal Assault bike
12 KB Push press
AMRAP workout, bar muscle up workout, burpee over dumbbell workout, burpee pull-up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, pull-up workout, push-up workout, ring row workout
8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
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.
