12 Double DB hang power clean & jerk - @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
9 Double DB burpee deadlift
15/20 Cal Assault bike
"E4MOM 16 – Power, Pull, Pedal"
Every 4 minutes for 16 minutes (4 rounds total), complete:
12 Double Dumbbell Hang Power Clean & Jerks
@2x10/15 kg
Intermediate: @2x15/22.5 kg
RX: @2x17.5/25 kg
9 Double Dumbbell Burpee Deadlifts
15/20 Calories on the Assault Bike
Goal: Complete each round within 4 minutes. Use remaining time to recover before starting the next round. The workout combines explosive cycling with dumbbell efficiency and gritty pushing. The bike finishes each round with a heart rate spike—expect your grip, lungs, and legs to feel it by round three.
burpee dumbbell step over workout, rowing workout, wall ball workout
E3MOM x 5
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs
crossfit gymnastics wod, emom crossfit wod, jumping lunge workout, knee raises workout, knees to elbows workout, ring dip hold workout, rope climb workout, rope pull workout, toes to bar workout
EMOM 20
1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec Static Hold at Top of Ring Dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
Bike workout, EMOM workout, parallette facing burpee, wall walk workout
E3MOM 12
16/20 cal standing bike
4/6/8 Parallette facing burpees
2 Wall walks
Bike workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbow workout, knees to elbows workout, Power Snatch workout, toes to bar workout
E3MOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch
3: 8-12 Burpees over bar
4: 10-18 cal bike
assault bike workout, dumbbell snatch workout, rowing workout, v-up workout
EMOM 25
1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause
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
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
bike erg workout, dumbbell clean workout, dumbbell push press workout, dumbbell squat workout, interval workout, ski erg workout
2 min on/1 min off x 6
1 round of:
10 Dual DB power clean
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Max effort cal bike erg / cal ski erg
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
assault bike workout, cluster workout, knees to elbows workout, on-off workout, ring knee raise workout, shoulder to overhead workout, toes to rings workout, wall ball workout
15 Rounds - 20 sec on / 40 sec off
Knee raises in rings / Knees to elbow / Toes to rings
BB clusters
Assault bike
BB Shoulders to overhead
Wall balls 14/10 lbs
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.
