1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters Intermediate: @15/22,5 | RX: @17,5/25
4: 12–15/15–20 Cal Row
5: Rest
This EMOM is structured in five-minute repeating blocks over a 20-minute span. The variety of movements targets different muscle groups, keeping the intensity high but the stimulus varied. You'll move from explosive box jumps to strict gymnastics, power-driven dumbbell work, and high-demand cardio, making this a full-body test of endurance, coordination, and grit.
Each minute has a clear focus. Minute 1 is pure grit and jump capacity. Minute 2 requires control and rhythm with two gymnastics elements—pull-ups and toes to bar—done in matching reps. Minute 3 demands clean movement through squat cleans and thrusters with dumbbells. Minute 4 tests aerobic capacity on the rower. Minute 5 is your only break, so breathe intentionally to lower your heart rate. Stay efficient and avoid early burnout.
Choose your rep range wisely, especially in the gymnastics. Stick to numbers that allow you to finish in 40 seconds or less. Don’t redline in the first 10 minutes—stay consistent, pace the clusters, and approach the row with controlled effort. Use the rest minute to reset your breathing and grip. The key to finishing strong is managing your transitions and maintaining unbroken sets where possible.
1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters Intermediate: @15/22,5 | RX: @17,5/25
4: 12–15/15–20 Cal Row
5: Rest
This EMOM is structured in five-minute repeating blocks over a 20-minute span. The variety of movements targets different muscle groups, keeping the intensity high but the stimulus varied. You'll move from explosive box jumps to strict gymnastics, power-driven dumbbell work, and high-demand cardio, making this a full-body test of endurance, coordination, and grit.
Each minute has a clear focus. Minute 1 is pure grit and jump capacity. Minute 2 requires control and rhythm with two gymnastics elements—pull-ups and toes to bar—done in matching reps. Minute 3 demands clean movement through squat cleans and thrusters with dumbbells. Minute 4 tests aerobic capacity on the rower. Minute 5 is your only break, so breathe intentionally to lower your heart rate. Stay efficient and avoid early burnout.
Choose your rep range wisely, especially in the gymnastics. Stick to numbers that allow you to finish in 40 seconds or less. Don’t redline in the first 10 minutes—stay consistent, pace the clusters, and approach the row with controlled effort. Use the rest minute to reset your breathing and grip. The key to finishing strong is managing your transitions and maintaining unbroken sets where possible.
1: 12 Double DB hang squat clean
2: 18 Toes to bar
3: 12 Double DB Bench press
4: 12/18 cal Assault bike
5: Rest
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.
40-70 Single unders / Double Unders
10-12 Double DB clusters -
3 min rest
7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B
3 min rest
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -
12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike
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
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
1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
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
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60
TC: 16
6 x 1 min on / 1 min off
A:
8 Double DB Hang Clean & Jerk
Max reps Toes to bar
B:
10 Double DB Thrusters
Max reps Push ups
1200/1500m Row
Every 2 minutes: 1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats
bar facing burpee workout, power snatch workout, rope climb workout, row workout, toes to bar workout, wall ball workout
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
burpee pull-up workout, dumbbell box step over workout, dumbbell squat snatch workout, rope climb workout, row workout, ski erg workout
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
double crossover workout, kettlebell clean and jerk workout, kettlebell overhead lunge workout, row workout, single crossover workout
12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers
burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout
18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
Deadlift workout, double under workout, row workout
300 meter row
10 Deadlift
50 Double unders
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.
