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DB Gauntlet - Crossfit Workout

E5MOM x 4

Every 5 minutes for 4 rounds:

200m Run
15 GHD Sit-ups
12 Double DB Clean & Jerks – Intermediate: @2x15/22.5 | RX: @2x17.5/25
12 Burpee DB Step-ups

The Workout description

Workout Overview

“DB Gauntlet” is an E5MOM-style workout that stacks cardio, core, and loaded movement into a demanding four-round format. Every 5 minutes, you’ll complete a round consisting of a 200-meter run, 15 GHD sit-ups, 12 double dumbbell clean and jerks, and 12 burpee DB step-ups. The goal is to complete each round as fast as possible within the 5-minute window and use any remaining time as recovery.

Execution and Focus

The run should be strong but not a sprint—come back ready to move. GHD sit-ups are a core punch; stay tight and rhythmic to avoid cramping. The DB clean and jerks demand fluidity—use your hips to drive and keep the bells controlled overhead. Finally, the burpee DB step-ups combine grit and stability. Step with purpose, and keep a consistent pace. You’ll need to stay mentally sharp as fatigue sets in.

Strategy and Finish

Aim to complete each round in 3:30–4:15, leaving time to breathe and reset. Break clean and jerks in two quick sets if needed, and don’t rush transitions between movements. Maintain steady movement on the DB step-ups without pausing. The challenge isn’t just finishing each round—it’s finishing strong every time. Stay consistent, push pace in round four, and earn every second of rest.

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DB Gauntlet - Crossfit Workout

burpee dumbbell step-up workout, double dumbbell clean and jerk workout, ghd sit-up workout, running workout

E5MOM x 4

Every 5 minutes for 4 rounds:

200m Run
15 GHD Sit-ups
12 Double DB Clean & Jerks – Intermediate: @2x15/22.5 | RX: @2x17.5/25
12 Burpee DB Step-ups

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Pressed to Impress

EMOM 16

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.

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

Cycle and Smash

EMOM 25

18 Wall Balls

12–16 DB Squat Snatch

10–12 DB Facing Burpees

10–18 Cal Assault Bike

Rest

Pull & Pray

EMOM 6

1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs

2 min rest

EMOM 6

1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk

Four Minute Fury

EMOM 16

1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups

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

Cycle Stack EMOM

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

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.

Devil’s Interval

EMOM 20

1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest

Barbell Breaker

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

Grit Grid

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

Workouts with simliar Tags

burpee dumbbell step-up workout, double dumbbell clean and jerk workout, ghd sit-up workout, running workout

Engine Splitter

AMRAP 6 x 3

Bike + KB Snatch

Row + Russian Swings

Run + HSPU

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

Two by Two

2 Rounds

20/26 Cal Row
9 Shoulder to Overhead
12 Front Rack Lunges

Then 2 Rounds

20/26 Cal Run
9 Bar Facing Burpees
12 Power Cleans

TC: 11

Fourteen & Furious

AMRAP 14

500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups

Climb and Churn

AMRAP 16

1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups

for time workout

The Burpee Tax

bike erg workout, Burpee workout, dumbbell snatch workout, ghd sit-up workout, handstand push-up workout, kettlebell swing workout

For Time

80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU

OTM: 4 Burpees (Start with burpees)

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for time workout

Over the Rack & Under Pressure

back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout

For time

9-6-3
D-ball over rack - lbs
Back squat -

*200 m run after each round

Rest 2 min

12-9-6
D-ball Squat clean
Shoulder to overhead -

*200 m run after each round

TC: 19

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EMOM workout

D-ball EMOM Crusher

burpee over d-ball workout, d-ball carry workout, d-ball clean workout, ghd sit-up workout

EMOM 20

1: 4-6 D-ball cleans
2: 12 Burpee over D-ball
3: 30 m D-ball carry
4: Max reps GHD sit ups
5: Rest

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AMRAP workout

Climb and Churn

ghd sit-up workout, legless rope climb workout, rope climb workout, row workout, thruster workout

AMRAP 16

1 Rope Climb / Legless Rope Climb
8 Thrusters
16 cal Row
8 GHD Sit-ups

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EMOM workout

Every Minute Counts

double under workout, row workout, running workout

EMOM 24

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

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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?

double dumbbell clean and jerk
The double dumbbell clean and jerk is a powerful compound movement that moves two dumbbells from the floor to overhead in two phases: a clean to the shoulders, followed by a jerk overhead. Featured in double dumbbell clean and jerk workouts, this movement trains total-body strength and coordination.
In this workout, double dumbbell clean and jerks develop hip extension, shoulder stability, and midline control. The independent loading challenges symmetry and balance, making it a versatile lift for both strength and conditioning in any space.
burpee dumbbell step-up
Burpee dumbbell step-ups combine a traditional burpee with a weighted step-up, typically onto a box or bench while holding dumbbells. Frequently featured in burpee dumbbell step-up workouts, this movement delivers a potent mix of conditioning, leg strength, and mental grit.
In this workout, burpee dumbbell step-ups target the glutes, quads, shoulders, and core while driving the heart rate sky-high. The transition from floor to loaded step demands coordination and stamina, making this an ideal choice for grinders, metcons, or interval-based conditioning.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

DB Gauntlet - Crossfit Workout

E5MOM x 4

Workout Overview

Execution and Focus

Strategy and Finish

DB Gauntlet - Crossfit Workout

E5MOM x 4

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

EMOM 16

EMOM 25

EMOM 6

EMOM 6

EMOM 16

EMOM 20

EMOM 28

E2MOM 18

EMOM 20

EMOM 12

EMOM 16

Workouts with simliar Tags

burpee dumbbell step-up workout, double dumbbell clean and jerk workout, ghd sit-up workout, running workout

AMRAP 6 x 3

For Time

2 Rounds

Then 2 Rounds

AMRAP 14

AMRAP 16

For Time

For time

EMOM 20

AMRAP 16

EMOM 24

What is an "emom" workout?

Why Choose an EMOM CrossFit Workout?

What kind of exercises are in this workout?

double dumbbell clean and jerk

burpee dumbbell step-up

running

ghd sit up