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
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.
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.
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.
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
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.
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.
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.
1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest
6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:
Rest 2 min
Cal row - Intermediate: 11/15 RX: 13/18
1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers
200m Run
15 GHD Sit-ups
12 Double DB Clean & Jerks
12 Burpee DB Step-ups
1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest
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
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
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
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
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
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)
Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -
TC: 13
Rest 3 min
Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute
TC: 13
12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers
Rest 2 min
10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers
Rest 2 min
8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
bar facing burpee workout, Deadlift workout, running workout, ski erg workout
24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees
Rest 2 minutes
assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout
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
clean workout, for time workout, row workout, running workout, snatch workout
200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
back squat workout, burpee to target workout, double crossover workout, pull-up workout, shuttle run workout, single crossover workout, ski erg workout
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
assault bike workout, bench press workout, burpee over bar workout, Deadlift workout, interval workout
5-4-3-2-1
Deadlift
ME burpees over bar
Rest 3 min
5-4-3-2-1
Bench press
ME cal Assault bike
The weight increases every set. Begin with a RIR 4 on the first 5 reps. Then increase the weight every set. Make a plan before you start - you only get 30 sec rest between rounds.
Total time: 17 min
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.
