15 Cal Ski Erg
30 Cal Bike Erg
*Every 2 minutes, including at the start (0:00), perform 2 Wall Walks
“E2MOM Engine” blends long aerobic intervals with gymnastics interference to challenge your consistency, pacing, and movement efficiency. This AMRAP-style workout delivers steady conditioning via ski erg and bike erg while layering in wall walks every 2 minutes. It opens with 2 wall walks and returns to them again and again, demanding core engagement and overhead stability while you push through cyclical volume. The time cap is 14 minutes—enough to rack up serious work if you move smoothly and manage yo...
The calorie targets—15 on the ski and 30 on the bike—will spike your heart rate, but the real disruption comes from the clock. Every 2 minutes, including right at the start, you’ll be forced off the machine for 2 wall walks. Transition quickly and stay calm during the inversion. Keep your core braced and hands controlled to avoid sliding or wasted motion. As rounds progress, your fatigue will creep in—prioritize composure and minimize transition time between machines and the wall.
Pacing is king. Open at 80% and build as you go. You’ll likely complete 2–4 rounds depending on capacity. Don’t redline the erg—smooth effort means better wall walks. Try to hit consistent splits on each machine, then recover your breath while upside down. “E2MOM Engine” is a ski erg workout, bike erg workout, wall walk workout, and AMRAP workout engineered to challenge rhythm and breathing under a structured interruption.
15 Cal Ski Erg
30 Cal Bike Erg
*Every 2 minutes, including at the start (0:00), perform 2 Wall Walks
“E2MOM Engine” blends long aerobic intervals with gymnastics interference to challenge your consistency, pacing, and movement efficiency. This AMRAP-style workout delivers steady conditioning via ski erg and bike erg while layering in wall walks every 2 minutes. It opens with 2 wall walks and returns to them again and again, demanding core engagement and overhead stability while you push through cyclical volume. The time cap is 14 minutes—enough to rack up serious work if you move smoothly and manage yo...
The calorie targets—15 on the ski and 30 on the bike—will spike your heart rate, but the real disruption comes from the clock. Every 2 minutes, including right at the start, you’ll be forced off the machine for 2 wall walks. Transition quickly and stay calm during the inversion. Keep your core braced and hands controlled to avoid sliding or wasted motion. As rounds progress, your fatigue will creep in—prioritize composure and minimize transition time between machines and the wall.
Pacing is king. Open at 80% and build as you go. You’ll likely complete 2–4 rounds depending on capacity. Don’t redline the erg—smooth effort means better wall walks. Try to hit consistent splits on each machine, then recover your breath while upside down. “E2MOM Engine” is a ski erg workout, bike erg workout, wall walk workout, and AMRAP workout engineered to challenge rhythm and breathing under a structured interruption.
15 Alternating KB overhead reverse lunges –
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups –
15 KB snatch –
8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats
*Every 3 min: 12/15 Cal Assault bike
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift –
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Bojump overs
8 Alternating DB snatch – intermediate:
8 DB OH lunges
8 Sit ups
1-2-3-4-5…
Rope Climb (BOB, same as thrusters)
2-4-6-8-10…
Thrusters
Shuttle Run (Row 8 cal)
1-2-3-4-5-6…
Power Snatch
Burpee Pull-Up / Bar Muscle-Up
Rest 2 min
1-2-3-4-5-6…
Devil’s Clean
No Touch Box Jump Over
12 cal Ski erg
12 Double DB hang power clean –
2 min rest
3-6-9-12-15….
One arm devils press –
GHD sit ups
3 Rope climbs
20m Back rack walking lunges
10 Shuttle runs
10 GHD sit-ups
12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups
12 Handstand push-ups
12 Power snatch
12 Back squats
12 cal Bike erg
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest
20 Bostep overs –
8 Clean & Jerk –
20 Single leg V-ups
8 Burpee over bar
1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest
1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest
dumbbell clean workout, farmer carry workout, wall walk workout
2 wall walk
10 Double DB clean –
20 m farmer walk –
TC: 18
bike erg workout, ski erg workout, wall walk workout
15 cal Ski erg
30 cal Bike erg
*E2MOM: 2 Wall walks
air squat workout, double dumbbell clean and jerk workout, double dumbbell deadlift workout, double dumbbell front squat workout, pull-up workout, push-up workout, row workout, ski erg workout
1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy
AMRAP workout, handstand walk workout, kettlebell goblet step-up workout, kettlebell snatch workout, wall walk workout
3 Wall walks/10 m handstand walk
8 KB snatch (left arm) –
8 KB snatch (right arm)
12 KB goblet step ups
dumbbell step over workout, for time workout, pull-up workout, ski erg workout, toes to bar workout
21-15-9
DB Box Step Overs
Cal Ski
T2B + Pull-up
An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.
This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.
Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.
Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!
