workout

Devil’s Interval - Crossfit Workout

EMOM 20

1: 6-10 Double DB Devils press - @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
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

The Workout description

Workout Overview

Workout Overview A 20-minute CrossFit EMOM built around double dumbbell devil’s presses, front squats, push-ups or HSPU, and calorie rowing. Full-body conditioning with rest every 5th minute This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. This CrossFit AMRAP workout is designed to improve performance and endurance.

Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.

Workouts with the same "EMOM" format

Cluster Crisis

EMOM 6

40-70 Single unders / Double Unders
10-12 Double DB clusters -

3 min rest

EMOM 6

7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B

3 min rest

EMOM 6

8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -

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EMOM Composition

EMOM 16

1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest

Ring Complex

E2MOM x 5

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

Burpee Tipping Point

E2MOM – Until Failure

10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)

Steady Grind

EMOM 15

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.

Barbell Breaker

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

Don’t Skip the Shuttle

EMOM 16

1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs

Barbell Mash-Up

EMOM 16

1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest

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

Flywheel Four

EMOM 16

1: 60 Double unders / 50 Single crossovers
2: 10–15 Double DB Snatch
3: Max effort calories on Assault bike
4: Rest

Workouts with simliar Tags

double dumbbell devil’s press workout, double dumbbell front squat workout, EMOM workout, hand-release push-up workout, handstand push-up workout, row workout

Airlock

2 min on / 1 min off × 4

AMRAP
13/18 Cal Row
Max Effort Handstand Walk

AMRAP
13/18 Cal Assault Bike
Max Effort Bar Muscle-Up

On Minute 13 – For Time

13/18 Cal Row
10m Handstand Walk
13/18 Cal Assault Bike
8 Bar Muscle-Ups

TC: 5

Engine x Skill

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

The Fifth Pull

For Time – 5 Rounds

12/15 Cal Row
9 Burpee Over Rower
2 Rope Climbs / Legless Rope Climbs

Rest 1 min

TC: 17

Bar Line Burner

AMRAP 11

8/10 cal Row
4 Squat snatch
4 Bar facing burpees

No Walk in the Park

E3MOM 12

16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks

AMRAP workout

Round by Round Regret

abmat sit-up workout, goblet lunge workout, kettlebell swing workout, pistol squat workout, row workout

AMRAP 20

4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet

After every round do 12/15 cal Row

Try it

AMRAP workout

The Dirty Dozen

back squat workout, bike erg workout, handstand push-up workout, power snatch workout

AMRAP 12

12 Handstand push-ups
12 Power snatch
12 Back squats
12 cal Bike erg

Try it

EMOM workout

Wheels & Wallballs

assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout

EMOM 9

1: Cal row
2: Wallballs lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB

Try it

for time workout

The Climb & The Crash

for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout

For time

1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb

10-20-30-40-50
Wall balls 14/20 lbs

TC: 16

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EMOM workout

Toes & Tension

bike erg workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbows workout, power snatch workout, toes to bar workout

E3MOM 16

1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch - Intermediate: 30/45 RX: 35/50
3: 8-12 Burpees over bar
4: 10-18 cal bike

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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 devil’s press
The double dumbbell devil’s press combines a burpee with a ground-to-overhead dumbbell swing-snatch motion using both arms. Common in double dumbbell devil’s press workouts, this hybrid movement pushes conditioning, coordination, and full-body strength.
In this workout, double dumbbell devil’s presses challenge grip, hip extension, shoulder endurance, and cardiovascular capacity. It’s a brutal, no-nonsense movement perfect for high-intensity metcons where every rep tests grit and engine.
double dumbbell front squat
The double dumbbell front squat is a compound lower-body lift where two dumbbells are held in a front rack position throughout the squat. A key component in double dumbbell front squat workouts, this variation demands midline control and upright posture.
In this workout, double dumbbell front squats strengthen the quads, glutes, and core while also testing shoulder stability and coordination. The independent loading adds an extra challenge, making it a functional and efficient choice for strength development in minimal space
hand-release push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
handstand push-up
The handstand push-up is a high-skill bodyweight movement that builds shoulder strength, balance, and core control. Common in advanced handstand push-up workouts, it challenges your upper body like few other movements.
In this workout, handstand push-ups develop pressing power and gymnastic control under fatigue. Whether performed strict or kipping, the handstand push-up is a true test of body awareness and upper body stamina.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.

Devil’s Interval - Crossfit Workout

EMOM 20

Workout Overview

Execution and Focus

Devil’s Interval - Crossfit Workout

EMOM 20

The Workout description

Workout Overview

Execution and Focus

Workouts with the same "EMOM" format

EMOM 6

EMOM 6

EMOM 6

EMOM 16

E2MOM x 5

E2MOM – Until Failure

EMOM 15

EMOM 12

EMOM 16

EMOM 16

EMOM 20

EMOM 16

Workouts with simliar Tags

double dumbbell devil’s press workout, double dumbbell front squat workout, EMOM workout, hand-release push-up workout, handstand push-up workout, row workout

2 min on / 1 min off × 4

2 Rounds

AMRAP 3

AMRAP 3

For Time – 5 Rounds

AMRAP 11

E3MOM 12

AMRAP 20

AMRAP 12

EMOM 9

EMOM 9

For time

E3MOM 16

What is an "EMOM" workout?

Why Choose an EMOM CrossFit Workout?

What kind of exercises are in this workout?

double dumbbell devil’s press

double dumbbell front squat

hand-release push-up

handstand push-up

Row Erg