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
“EMOM 20 – Full-Body Firestarter”
This five-station EMOM cycles strength, gymnastics, dumbbell conditioning, and cardio in 4 intense minutes of work followed by 1 minute of rest. A test of pacing, breath control, and muscular stamina.
Every Minute on the Minute x 20 (5 Rounds):
1: 6–10 Double Dumbbell Devil’s Press @2x10/15 kg
(Intermediate: 2x12.5/20 | RX: 2x15/22.5)
2: 20 Double Dumbbell Front Squats
3: 12–15 Hand-Release Push-Ups or 10–12 Handstand Push-Ups
4: 10–20 Cal Machine (preferably row)
5: Rest
Keep transitions tight and focus on sustainability through each movement. Rounds should finish with ~10–15 seconds to spare for optimal pacing.
crossfit gymnastics wod, emom crossfit wod, jumping lunge workout, knee raises workout, knees to elbows workout, ring dip hold workout, rope climb workout, rope pull workout, toes to bar workout
EMOM 20
1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec Static Hold at Top of Ring Dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
atomic sit-up workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, double under workout, e2mom workout, overhead lunge workout, single under workout, sit-up workout, v-up workout, wall ball workout
E2MOM x 4
50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU
Rest 3 min
E2MOM x 4
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
assault bike workout, double under workout, e4mom workout, power clean workout, single under workout
E4MOM 20
100 Single unders / 60 Double unders
12 Power cleans
12/15 cal Assault bike
bike erg workout, EMOM workout, parallette facing burpee, wall walk workout
E3MOM 12
16/20 cal standing bike
4/6/8 Parallette facing burpees
2 Wall walks
burpee dumbbell step over workout, rowing workout, wall ball workout
E3MOM x 5
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs
handstand push-up workout, interval workout, one-arm devil’s press workout, push-up workout, row workout, wall ball workout
4 min on/1 min off x 4
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Max single arm DB devils press
burpee to target workout, e2mom workout, Goblet Squat workout, hand-release push-up workout, handstand push-up workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
E2MOM For as long as possible
5 HR push up/ HSPU
5 Knee raises/knees to elbows/T2B
5 Goblet squat
7 HR push up/HSPU
7 Knee raises/knees to elbows/T2B
7 Goblet squat
9 HR push up/HSPU
9 Knee raises/knees to elbows/T2B
9 Goblet squat
AMRAP workout, assault bike workout, d-ball clean workout, hand-release push-up workout, handstand push-up workout, one-arm devil’s press workout
AMRAP 18
1-2-3-4-5…
D-Ball clean
HR. Push ups / HSPU
OA Devils press
*After every round: 14/19 cal Bike
AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout
AMRAP 14
14 Ring rows/Pull ups/Chest to bar
14 Burpee box jumps
14 Wall balls @14/20 lbs
14 cal Row
AMRAP workout, chest to bar workout, hand-release push-up workout, kettlebell walking lunge workout, pull-up workout, ring row workout
AMRAP 14
5-10-15-20-25
Meter KB walking lunges
Ring rows/pull ups/C2B
Hand release push ups
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.
