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Double Trouble DT - Crossfit Workout

2 x EMOM 6

Min 1–3: 1 Round of DT – Intermediate: @35/50 | RX: @45/65
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar

Rest 2 minutes

Repeat

The Workout description

Workout Overview

This barbell-and-bodyweight pairing is built around two 6-minute EMOMs with a twist: a 2-minute rest break between rounds. In the first half, you’ll perform a single round of DT every minute for 3 minutes—DT being 12 deadlifts, 9 hang power cleans, and 6 push jerks. The following 3 minutes shift to gymnastics conditioning with toes to bar and burpee double jumps over the barbell. This hybrid structure forces you to manage barbell cycling and bodyweight volume while under time pressure.

Execution and Focus

For the DT segments, use touch-and-go reps with a controlled pace—don’t rush the hang cleans or burn out on the push jerks. In the second half of each EMOM, move efficiently through the toes to bar and stay explosive but composed on the burpee jumps. Keep the barbell loaded throughout the workout to minimize setup time. Focus on breathing rhythm and tension management between elements.

Strategy and Finish

Treat the first 6 minutes as your baseline—gauge your tolerance to grip and barbell fatigue. Use the 2-minute rest to recover enough to match or slightly exceed your pace in round two. Smooth cycling, efficient movement transitions, and breathing control will determine your success. Don’t underestimate the cumulative volume in this quick-hitter format.

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Double Trouble DT - Crossfit Workout

burpee double jump over bar workout, Deadlift workout, Hang Power Clean workout, push jerk workout, toes to bar workout

2 x EMOM 6

Min 1–3: 1 Round of DT – Intermediate: @35/50 | RX: @45/65
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar

Rest 2 minutes

Repeat

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

The 12-Minute Checkpoint

EMOM 12

1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks

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Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

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

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

Bike, Burpee, Bye

EMOM 9

1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings –

2 min pause

EMOM 9

1: Burpees to target
2: Double KB front squat –
3: Wallballs lbs

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

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

Unbroken Engine

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

Rack & Rattle

EMOM 20

1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest

50 and Furious

E2MOM until 50 devils press is completed

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press –

Workouts with simliar Tags

burpee double jump over bar workout, Deadlift workout, Hang Power Clean workout, push jerk workout, toes to bar workout

The Repeat Offender

For time

30 sec on / 30 sec off:
15 Weighted bostep overs w. KB –
15 Hang Power clean –
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump

2 min rest

For time

15 Weighted bostep overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee bojump

TC: 19

Grip Stripper

4 Rounds for time

12 Deadlift
9 Hang Clean & Jerk
9 T2B
6 Target Burpees

Rest 1 min between rounds
TC: 13

Assaulted By The Clock

2 rounds

10/13 Cal assault bike
21 Deadlift –
10/13 Cal assault bike
15 Hang power cleans –
10/13 Cal assault bike
9 Shoulders to overhead –
10/13 Cal assault bike

2 min pause

TC: 16

Row to Rig Reloaded

For time – 2 Rounds

Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row

Rest 2 min and repeat
TC: 15

Climb and Grind

3 rounds

1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups

Into

2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar

for time workout

Boxed and Buried

burpee box get over workout, Deadlift workout, shuttle run workout

For Time

10-8-6-4-2
Burpee box get over
Shuttle runs
Deadlifts

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AMRAP workout

The Rowed to Nowhere

burpee over bar workout, clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout

AMRAP 15

15/20 cal row
6 Clean & Jerk – Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B

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for time workout

The Unlucky Elevens

box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout

3 rounds

11 Deadlift –
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans –
11 Ring rows/Pull ups
11 Bojumps
11 Jerks –

TC: 18

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for time workout

Row to Rig Reloaded

row workout, shuttle run workout, toes to bar workout

For time – 2 Rounds

Buy in: 20/25 Cal Row
3 Rounds: 4 Shuttle Runs + 12 Toes to bar
Buy out: 20/25 Cal Row

Rest 2 min and repeat
TC: 15

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AMRAP workout

Station to Situation

air squat workout, chest to bar workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, shoulders to overhead workout, v-up workout

AMRAP 16

1: 10/15 cal row
2: AMRAP: 4 Hang power clean + 4 Shoulders to overhead –
3: 24 alternating V-ups
4: AMRAP: 5 Ring rows/Pull ups/Chest to bar + 5 Pushups + 5 Air squats

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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?

burpee double jump over bar
Burpee double jump over bar adds an extra plyometric challenge to the traditional burpee-over-bar format by requiring two consecutive lateral jumps after each burpee. Used in burpee double jump over bar workouts, this variation increases intensity, coordination, and fatigue management.
In this workout, the movement builds explosive power, lower-body endurance, and agility while pushing the heart rate through the roof. The double jump element demands rhythm and reactive strength, making it a spicy addition to any high-output conditioning piece.
T2B
Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.
In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
hang power clean
The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.
In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.