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
6 Pull ups / C2B
6 KB Clean & Jerk - @12/16 Intermediate: @16/24 RX: @20/28
6 KB goblet lunges
2 min rest
2 x Hang Squat clean + 2 x Front squat + 2 x Power Jerk +
4 Burpee over bar (add 1 more burpees every round)
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.
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.
double under workout, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause
assault bike workout, man maker workout, strict chin-up workout
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
assault bike workout, Burpee workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -
2 min pause
1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs
abmat sit-up workout, double under workout, dumbbell snatch workout, dumbbell thruster workout, EMOM workout, single under workout
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
double under workout, Goblet Squat workout, push-up workout, single under workout, v-up workout
1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats
TC: 18
for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout
18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups
*400 m run after each round
TC: 16
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
air squat workout, atomic sit-up workout, chest to bar workout, e2mom workout, one-arm devil’s press workout, pull-up workout, ring row workout, v-up workout, wall ball workout
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -
burpee over bar workout, front squat workout, shoulder to overhead workout
9 Burpee over the bar
7 Front squat -
5 Shoulder to overhead -
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.
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.
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.