Newest programs

Carry On Heavy - Crossfit Workout

EMOM 16

1: 30 meter Double KB Front rack walk – Intermediate: @2x16/24 | RX: @2x20/28
2: 10–12 D-ball squats – Intermediate: @35/50 | RX: @50/70 kg
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

The Workout description

Workout Overview

“Carry On Heavy” is a 4-station EMOM that emphasizes strength, control, and grit. Over 16 minutes, athletes will cycle through a double kettlebell front rack walk, D-ball squats, and a max-distance sled push. With one minute of rest built in, this format challenges full-body stability, posterior chain endurance, and force production under load. The name of the game is composure and effort — under serious weight.

Execution and Focus

Start your rack walks with tight posture — elbows up, core engaged, and steps steady. Don’t rush the walk. For D-ball squats, keep your chest upright and the D-ball hugged tightly against your body. Aim for clean squat depth and consistent tempo. The sled push is your effort round. Go heavy and keep moving with short, powerful strides. Use the rest minute to fully reset and recover your breathing for the next cycle.

Strategy and Finish

This workout is not about speed — it’s about maintaining output with high loads. Go unbroken on the carries and squats if possible, but focus on positioning. During the sled push, start strong and push steadily the full minute. Don’t sprint out and die — it’s about sustained torque. Measure distance if possible to track performance. The real goal? Move well under pressure and keep your rounds consistent from 1 to 4.

Back to all workouts

Carry On Heavy - Crossfit Workout

d-ball squat workout, double kettlebell front rack walk workout, heavy sled push workout

EMOM 16

1: 30 meter Double KB Front rack walk – Intermediate: @2x16/24 | RX: @2x20/28
2: 10–12 D-ball squats – Intermediate: @35/50 | RX: @50/70 kg
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "EMOM" format

Kettle Flow

EMOM 12

1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row

Work for 40 sec every minute.

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Overhead & Overworked

E2MOM 20

200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees

EMOM Express

EMOM 20

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

3 Blocks of Brutality

EMOM 5

6 Bar facing burpees + 4 Deadlift

Rest 2 min

EMOM 6

1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:

Rest 2 min

EMOM 6

Cal row - Intermediate: 11/15 RX: 13/18

Barbell Breaker

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

Rest is E2arned

E2MOM 10

9 Burpee over the bar
7 Front squat -
5 Shoulder to overhead -

Strict Control

EMOM 20

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

Cindy on Wheels

EMOM 20

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

The 5-Minute Hustle

E5MOM 20

800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs

Unbroken Engine

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

Workouts with simliar Tags

d-ball squat workout, double kettlebell front rack walk workout, heavy sled push workout

D-Ball Decimator

AMRAP 24

1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead

Ballistic Output

EMOM 12

1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest

Climb the Ball

AMRAP 12

3-6-9-12-15…
D-ball cleans
D-ball squats
*200 m run after each round

Ballistic Charge

3 min on / 2 min off x 5

12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats

D-Ball Gatekeeper

For time

Buy in: 10 D-ball Cleans

5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

AMRAP workout

D-Ball Déjà Vu

AMRAP workout, d-ball clean workout, d-ball squat workout, handstand walk workout, kettlebell front rack lunge workout, kettlebell snatch workout, wall walk workout

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-

3 min rest

AMRAP 6

2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -

Try it

AMRAP workout

D-Ball Decimator

bike erg workout, d-ball clean workout, d-ball shoulder to overhead workout, d-ball squat workout, double under workout, ski erg workout

AMRAP 24

1 km Bike
28 Squats with D-ball on shoulder
500m Ski erg
28 D-ball cleans
100 Double unders
28 D-ball shoulder to overhead

Try it

Interval workout

Ballistic Charge

assault bike workout, d-ball clean workout, d-ball squat workout, wall walk workout

3 min on / 2 min off x 5

12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats

Try it

AMRAP workout

Climb the Ball

d-ball clean workout, d-ball squat workout, running workout

AMRAP 12

3-6-9-12-15…
D-ball cleans
D-ball squats
*200 m run after each round

Try it

EMOM workout

Ballistic Output

burpee over d-ball workout, d-ball squat workout, ski erg workout

EMOM 12

1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest

Try it

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 kind of exercises are in this workout?

d-ball squat
D-ball squats are a loaded squat variation performed while holding a heavy medicine ball in a bear hug or front carry position. A common feature in D-ball squat workouts, this movement demands core stability, posture control, and leg strength under awkward loading.
In this workout, D-ball squats engage the glutes, quads, and hamstrings while heavily taxing the core and upper back. The non-traditional load encourages better bracing and reinforces strong squat mechanics, making it a great choice for functional strength training.