Minute 1: 18 Heavy Wall Balls @20/30 lbs
Minute 2: 12–16 DB Squat Snatch - Intermediate: @15/22.5 kg RX: @17.5/25 kg
Minute 3: 10–12 DB Facing Burpees
Minute 4: 10–18 Cal Assault Bike
Minute 5: Rest
This 25-minute EMOM workout is a full-body power test wrapped in sustained effort and volume management. With four consecutive working minutes—each hitting different modalities—and a critical rest window every fifth, this structure will test your strength, coordination, and pacing. Each movement brings a heavy punch, especially the squat snatches and the wall balls. Managing your output from minute one is key to surviving all five rounds.
Start strong with the 18 heavy wall balls, focusing on explosive hip drive and consistent depth. The dumbbell squat snatches demand both stability and speed—alternate arms if needed and keep your form crisp. Burpees facing the dumbbell are a grind; keep your pace steady and minimize time on the floor. The assault bike rounds out the cycle, demanding lungs and legs. Push here, but don’t blow up early. Rest in minute five is your lifeline—use it wisely to shake out fatigue and reset for the next round.
Pick rep targets that you can hit consistently across all five rounds without falling off. Keep your transitions tight and don’t waste seconds between movements. Focus on efficient movement patterns and stay disciplined with your rest minute. This wall ball workout, dumbbell snatch workout, Burpee workout, assault bike workout, and EMOM workout is all about staying in the zone, staying moving, and staying powerful from start to finish.
Minute 1: 18 Heavy Wall Balls @20/30 lbs
Minute 2: 12–16 DB Squat Snatch - Intermediate: @15/22.5 kg RX: @17.5/25 kg
Minute 3: 10–12 DB Facing Burpees
Minute 4: 10–18 Cal Assault Bike
Minute 5: Rest
This 25-minute EMOM workout is a full-body power test wrapped in sustained effort and volume management. With four consecutive working minutes—each hitting different modalities—and a critical rest window every fifth, this structure will test your strength, coordination, and pacing. Each movement brings a heavy punch, especially the squat snatches and the wall balls. Managing your output from minute one is key to surviving all five rounds.
Start strong with the 18 heavy wall balls, focusing on explosive hip drive and consistent depth. The dumbbell squat snatches demand both stability and speed—alternate arms if needed and keep your form crisp. Burpees facing the dumbbell are a grind; keep your pace steady and minimize time on the floor. The assault bike rounds out the cycle, demanding lungs and legs. Push here, but don’t blow up early. Rest in minute five is your lifeline—use it wisely to shake out fatigue and reset for the next round.
Pick rep targets that you can hit consistently across all five rounds without falling off. Keep your transitions tight and don’t waste seconds between movements. Focus on efficient movement patterns and stay disciplined with your rest minute. This wall ball workout, dumbbell snatch workout, Burpee workout, assault bike workout, and EMOM workout is all about staying in the zone, staying moving, and staying powerful from start to finish.
1: 60 Double unders / 50 Single crossovers
2: 10–15 Double DB Snatch
3: Max effort calories on Assault bike
4: Rest
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
12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -
1: Cal roning
2: Alt. V-ups
3: DB hang snatch -
4: Cal assault bike
5: Pause
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause
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
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
1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest
10/13 Cal assault bike
21 Deadlift -
10/13 Cal assault bike
15 Hang power cleans -
10/13 Cal assault bike
9 Shoulders to overhead -
10/13 Cal assault bike
2 min pause
TC: 16
20 Heavy DB Snatch -
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
TC: 26
6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:
Rest 2 min
Cal row - Intermediate: 11/15 RX: 13/18
600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target
Burpee workout, row workout, rowing and burpee wod
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal row
Burpees
TC: 18
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
assault bike workout, row workout, ski erg workout
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
Burpee workout, dumbbell snatch workout, for time workout, reverse lunge workout
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
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.
