Burpee Buildup - Crossfit Workout

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk - @12/16 Intermediate: @16/24 RX: @20/28
6 KB goblet lunges

2 min rest

EMOM until failure

2 x Hang Squat clean + 2 x Front squat + 2 x Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

The Workout description

Workout Overview

Workout Overview This two-part CrossFit workout begins with a 5-minute EMOM of pulls, KBs, and lunges, then transitions to a failure-based barbell EMOM with burpee escalation. Strength, skill, and survival. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.

Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Each second counts, each rep builds resilience. Let your No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.


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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 is a "EMOM" workout?

An As Long As Possible workout—often referred to as ALAP or "death by" format—is a progressive, time-based training structure where the goal is to complete a specific amount of work within each round and continue for as long as possible. The work requirement typically increases with each round, pushing you to your physical and mental limits.

A classic example in an as long as possible CrossFit workout might start with 2 calories on the bike in minute one, 4 in minute two, and so on—adding intensity every round. If you can’t complete the required work within the allotted time, the workout ends.

Why Try an As Long As Possible CrossFit Workout?

  • Work capacity under fatigue

  • Pacing and recovery within short windows

  • Mental toughness and resilience

  • Strategy and efficiency when fatigue kicks in

Whether you're using bodyweight movements, cardio machines, or barbell lifts, an as long as possible workout is an excellent way to build grit, endurance, and consistency—especially in competitive training environments.

What kind of exercises are in this workout?

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