1: 4-6 D-ball cleans Intermediate: @35/50 | RX: @50/70 kg
2: 12 Burpee over D-ball
3: 30 m D-ball carry
4: Max reps GHD sit ups
5: Rest
"D-ball EMOM Crusher" is a demanding 20-minute EMOM that tests power, conditioning, and core strength. Starting with loaded D-ball cleans, the workout moves through burpees over the ball, carries, and max GHD sit-ups—all packed into short, intense rounds.
The cleans require control and power—choose a rep range that challenges but allows smooth movement. Burpee over D-ball should be fast and fluid. Carry the D-ball with strong posture and steady pace. Max GHD sit-ups push core endurance. Manage effort across the EMOM to maintain intensity.
Prioritize efficiency to finish each station with time to spare. Use the rest minute to reset your grip and breathing. Maintain steady pace on carries and burpees to avoid burnout. This EMOM rewards pacing and consistent execution.
1: 4-6 D-ball cleans Intermediate: @35/50 | RX: @50/70 kg
2: 12 Burpee over D-ball
3: 30 m D-ball carry
4: Max reps GHD sit ups
5: Rest
"D-ball EMOM Crusher" is a demanding 20-minute EMOM that tests power, conditioning, and core strength. Starting with loaded D-ball cleans, the workout moves through burpees over the ball, carries, and max GHD sit-ups—all packed into short, intense rounds.
The cleans require control and power—choose a rep range that challenges but allows smooth movement. Burpee over D-ball should be fast and fluid. Carry the D-ball with strong posture and steady pace. Max GHD sit-ups push core endurance. Manage effort across the EMOM to maintain intensity.
Prioritize efficiency to finish each station with time to spare. Use the rest minute to reset your grip and breathing. Maintain steady pace on carries and burpees to avoid burnout. This EMOM rewards pacing and consistent execution.
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -
1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest
1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
1: 8-16 DB squat snatch -
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
Comment: Choose a number and work for no longer than 45-50 sec.
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
4 Devils Press + 6 DB Thrusters
Rest 3 min
30 Double unders + 6 Toes to bar
1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -
*After every round: 14/19 cal Bike
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
20 m D-ball carry - lbs
25 Push ups
30 KB swings -
40 A-jumps
30 Atomic situps/V-ups
25 Goblet squats
20 m D-ball carry
2 min rest
TC: 17
1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest
6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps
bar muscle up workout, double dumbbell burpee deadlift workout, double dumbbell devil’s press workout, double dumbbell hang clean and jerk workout, double dumbbell overhead lunge workout, ghd sit-up workout, pull-up workout, ring muscle up workout, running workout, single crossover workout
1 round:
13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run
Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up
a-jump workout, double dumbbell clean workout, double dumbbell shoulder to overhead workout, ghd sit-up workout
1: A-jumps
2: Double DB Shoulder to Overhead
3: Double DB Clean
4: GHD Sit ups
5: Rest
Work for 45 sec every minute. Find a steady pace and try to keep the pace and the same amount of reps for the 3 rounds.
dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
21-15-9
Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat
* 2 rope pulls/rope climbs after each round
TC: 17
AMRAP workout, d-ball clean workout, d-ball squat workout, handstand walk workout, kettlebell front rack lunge workout, kettlebell snatch workout, wall walk workout
2 Wall walks/10 m. HSW
5 D-ball cleans - lbs
8 Dual KB front rack lunges-
3 min rest
2 Wall walks/10 m. HSW
5 D-ball squats- lbs
8 Dual KB snatch -
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.
