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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

Burpee Pull Cluster

EMOM 20

1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest

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

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

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

Double Trouble DT

2 x EMOM 6

Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar

Rest 2 minutes

Repeat

Barbell Breaker

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

Legs, Lungs & Loneliness

EMOM 16

1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups

The EMOM Acrobat

EMOM 16

1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

Burpee Buildup

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges

2 min rest

EMOM until failure

2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

Ring Complex

E2MOM x 5

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

Workouts with simliar Tags

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

The GHD Gauntlet

For time

18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups

*400 m run after each round

TC: 16

Overhead Tension

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups

Overhead & Over It

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

Push, Lunge, Run, Repeat

4 Rounds

15 Double Dumbbell Push Press
15 DB Reverse Lunges (1 Shoulder + 1 Overhead)
400 Meter Run

Rest 2 minutes

4 Rounds

10 Burpees Over Dumbbell
12 Alt. Dumbbell Snatches
15 Meter Farmer Walk

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

on-off workout

Full Send Friday

assault bike workout, burpee over dumbbell workout, double dumbbell clean and jerk workout, double dumbbell step over workout, push-up workout, toes to bar workout

1 min on / 1 min off × 9

Station A: 10 Double DB Power clean & jerk + ME Burpee over DB
Station B: 15 Toes to bar + ME Double DB Step overs
Station C: 20 Push-ups + ME cal Assault bike

Try it

for time workout

Compact Engine

double dumbbell power clean workout, double dumbbell thruster workout, running workout

10 Rounds For Time

5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run

TC: 18

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AMRAP workout

Devil's Sequence

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

AMRAP 16

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

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AMRAP workout

Bar Ascension

bar facing burpee workout, overhead squat workout, power snatch workout, running workout, toes to bar workout

AMRAP 18

4-6-8-10-12…
Toes to bar
Power Snatch
OH Squats
Bar facing burpees
*After each round: 400 meter run

Try it

for time workout

Endurance Shift

bar muscle up workout, burpee pull-up workout, power clean workout, pull-up workout, running workout, shoulder to overhead workout, ski erg workout

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

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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 20

E2MOM 16 (Alt. A & B)

EMOM 20

2 x EMOM 6

EMOM 12

EMOM 16

EMOM 16

EM4OM 16

EMOM 5

EMOM until failure

E2MOM x 5

Workouts with simliar Tags

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

For time

For time

2 rounds

4 Rounds

4 Rounds

For time

1 min on / 1 min off × 9

10 Rounds For Time

AMRAP 16 1 round:

AMRAP 18

For Time – 4 Rounds

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

AMRAP 16

1 round: