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Clean Circuit - Crossfit Workout

EMOM 16

1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean Intermediate: @30/45 | RX: @35/50
3: Max reps Push Press
4: Rest

The Workout description

Workout Overview

"Clean Circuit" is a 4-station EMOM where you’ll cycle through power, technique, and max-effort work across 16 minutes. Each station brings a new challenge: a fast-paced plyometric set, a demanding barbell complex, a shoulder burn finisher, and a round of rest. The structure rewards precision and consistency while testing your ability to recover on a clock.

Execution and Focus

Box jump overs should be fluid and fast—pick a height that allows for continuous movement without breakdown. The barbell complex demands composure: move through 6 squat cleans directly into 6 hang power cleans with minimal rest. Use a weight that’s tough but safe to cycle. The third minute is a test of shoulder stamina—go for max push press reps, but stay locked in technically. Minute four? Breathe, reset, and repeat.

Strategy and Finish

Keep your output even across all four rounds. Don’t blow up on the first jump or barbell set. Aim for unbroken cleans and manageable push press sets. Consider tracking push press reps per round as your score. The rest minute is critical—recover with purpose, and come back sharper each time. This EMOM is all about pacing the tough parts and hitting hard when it counts.

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Clean Circuit - Crossfit Workout

box jump over workout, Hang Power Clean workout, push press workout, squat clean workout

EMOM 16

1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean Intermediate: @30/45 | RX: @35/50
3: Max reps Push Press
4: Rest

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "EMOM" format

High Five EMOM

EMOM 25

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

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

Rest is E2arned

E2MOM 10

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

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

Alternating Pressure

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

Two-Minute Trouble

E2MOM 18

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.

Echo Walls

4 Rounds – Start Every 4 Min

6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls

Wall Ball Weights: @14/20 – @20/30

Bell Tempo

EMOM 12

1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers

Throttle Zone

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

Every Minute Counts

EMOM 24

1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest

Cycle Charge

EMOM 20

1: 11/15 Cal Assault Bike
2: 14–20 Pistol Squats
3: 5–8 Burpee Pull-Up / 3–6 Burpee Bar Muscle-Up
4: Rest

Workouts with simliar Tags

box jump over workout, Hang Power Clean workout, push press workout, squat clean workout

Ring Complex

E2MOM x 5

2 Squat Cleans
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings

Burpee Inversion

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

Hold My Wallball

EMOM 20

1: 15-20 Wallballs lbs
2: 10 Deadlift + 10 hang power clean -
3: 20 OH lunges with wallball
4: 15-20 KB swings -
5: 15-20 Atomic situps/V-ups

Full Tank Finish

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

Engine In, Engine Out

For time

Buy in: 500 m ski

4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

for time workout

Boxed In

box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

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for time workout

Banded Bar Ladder

banded bar muscle up workout, chest to bar workout, squat clean workout

For time

For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans

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EMOM workout

Grit Grid

burpee box get over workout, chest to bar workout, d-ball clean workout, Deadlift workout, Hang Power Clean workout, pull-up workout

EMOM 16

1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs

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for time workout

Engine In, Engine Out

bike erg workout, box jump over workout, dumbbell overhead squat workout, for time workout, pull-up workout, ring row workout, ski erg workout

For time

Buy in: 500 m ski

4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Try it

EMOM workout

Hold My Wallball

atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, overhead lunge workout, v-up workout, wall ball workout

EMOM 20

1: 15-20 Wallballs lbs
2: 10 Deadlift + 10 hang power clean -
3: 20 OH lunges with wallball
4: 15-20 KB swings -
5: 15-20 Atomic situps/V-ups

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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 kind of exercises are in this workout?

push press
The push press is a powerful overhead movement where the athlete uses a dip-drive of the legs to assist in pressing a weight overhead. A mainstay in push press workouts, it blends lower-body drive with upper-body pressing strength.
In this workout, push presses build shoulder endurance, triceps power, and explosive leg extension. The movement teaches efficient energy transfer and is ideal for conditioning, barbell cycling, or building overhead capacity in strength blocks.
hang power clean
The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.
In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.
box jump over
The box jump over is a fast-paced plyometric movement that builds explosive power, agility, and cardiovascular endurance. Unlike a standard box jump, you jump onto and over the box, increasing intensity and coordination. It’s a go-to in many box jump over workouts for raising heart rate and testing athleticism.
In this workout, box jump overs challenge your lower body drive, balance, and footwork — especially when performed under fatigue. Whether jumping laterally or facing the box, the box jump over keeps you moving with speed and precision.
squat clean
The squat clean is a compound Olympic lift that builds explosive power, coordination, and full-body strength. A staple in many high-skill squat clean workouts, it involves lifting a barbell from the ground into a front squat, catching it deep before standing to finish the rep.
In this workout, squat cleans challenge your hip extension, pulling mechanics, leg drive, and mobility. Whether performed heavy for strength or light for speed, the squat clean is essential for developing athleticism and efficient barbell movement.