workout

Barbell Burndown - Crossfit Workout

EMOM 20

1: 6 Snatch + 6 Overhead squats Intermediate: @30/45 RX: @35/50
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest

The Workout description

Workout Overview

This 20-minute EMOM includes four demanding stations and a well-earned rest minute. The pairing of snatches and overhead squats immediately taxes shoulder and core stability, while the burpees and ski erg ramp up your heart rate. Reverse lunges add leg fatigue under load, completing this full-spectrum test of capacity and control.

Execution and Focus

On minute 1, combine 6 power or squat snatches with 6 overhead squats—be efficient with bar cycling and position. Minute 2 is pure hustle: burpee over bar. Move consistently and use your breath to stay in control. In minute 3, hit 12 back rack reverse lunges—tight core, stable step. Ski hard in minute 4 to accumulate calories quickly, but avoid redlining. Use minute 5 to fully recover before starting again.

Strategy and Finish

Aim to finish each station within 45–50 seconds, leaving time for setup and transition. Break the barbell complex 4-2 if needed. Keep burpees smooth and avoid early blow-up. Unbroken lunges are ideal; break only if absolutely necessary. Ski with a pace that leaves fuel in the tank. Use round 3 or 4 to push the pace and finish strong. This EMOM is a grind—balance intensity with precision.

Workouts with the same "EMOM" format

Ring Complex

E2MOM x 5

2 Squat Cleans
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings

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Abs, Air & Agony

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause

Triple Threat Engine

E3MOM 15

50 Double unders
20 Air squats
16 Alternating DB snatch
16 Box jump overs

3 Blocks of Brutality

EMOM 5

6 Bar facing burpees + 4 Deadlift

Rest 2 min

EMOM 6

1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:

Rest 2 min

EMOM 6

Cal row - Intermediate: 11/15 RX: 13/18

Jumpstart

E4MOM 20

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

Rest is E2arned

E2MOM 10

9 Burpee over the bar
7 Front squat -
5 Shoulder to overhead -

Grind Rotation

EMOM 16

1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest

Bike & Bury Me

E4MOM 16

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

Burpee Inversion

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

Bell Tempo

EMOM 12

1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers

Workouts with simliar Tags

back rack reverse lunge workout, burpee over bar workout, overhead squat workout, ski erg workout, snatch workout

Ski, Skip, Shoulder Smash

4 Rounds for time

200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders

TC: 16

12-Round Circuit

AMRAP 12

12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges

The Downward Spiral

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

The 2 Rep Tax

For time

20-15-10-5
Overhead squat -
Bojump overs

*After each round: 2 Burpee (banded) pull up / Bar muscle up

TC: 10

The Rowed to Nowhere

AMRAP 15

15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B

for time workout

Grinder Three

burpee box jump over workout, pistol squat workout, ski erg workout, wall ball workout

3 Rounds

9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs

Rest 90 sec between rounds

TC: 18

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

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

Try it

for time workout

Overhead and Under Pressure

bike erg workout, box jump over workout, dumbbell overhead squat workout, pull-up workout, ring row workout, ski erg workout

For time

Buy in: 500 m ski

4 rounds:

10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Try it

on-off workout

Max Effort Mode

air squat workout, assault bike workout, Deadlift workout, interval workout, ski erg workout

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

Try it

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?

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.
Burpee over bar
The burpee over bar adds an explosive jump over your barbell after each burpee, increasing intensity and coordination. It’s a common feature in burpee over bar workouts, combining cardio, agility, and full-body conditioning in one simple movement.
In this workout, burpees over the bar challenge your endurance, mental toughness, and pacing — especially under fatigue. Whether you’re jumping laterally or forward-facing, the burpee over bar is guaranteed to elevate your heart rate and test your focus.
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.