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.
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest
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: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest
1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest
1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB
2 min pause
12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs
TC: 25
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
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
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
dumbbell facing burpee workout, dumbbell snatch workout, echo bike workout, row workout, ski erg workout
20 Cal Echo Bike
20 Cal Ski
20 Cal Row
Every 3 min: 14 DB Snatch + 6 DB Facing Burpees
burpee over rower workout, overhead squat workout, row workout, v-up workout
6 Overhead squats
12 V-ups
18/22 cal Row
Max Effort Burpees over rower
assault bike workout, bar muscle up workout, handstand walk workout, row workout
AMRAP
13/18 Cal Row
Max Effort Handstand Walk
AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up
On Minute 13 – For Time
13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups
TC: 5
burpee over bar workout, chest to bar workout, Hang Power Clean workout, knee raises workout, knees to elbows workout, pull-up workout, ring r, running workout, shoulder to overhead workout, toes to bar workout
20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
TC: 14
bar facing burpee workout, bar muscle up workout, burpee pull-up workout, pull-up workout, squat clean workout
6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups
Rest 2 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.
