EMOM Express - Crossfit Workout

EMOM 20

1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters - @10/15 Intermediate: @15/22,5 RX: @17,5/25
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch

workout description

“EMOM 20 – Conditioning on Repeat”

Every minute on the minute for 20 minutes (5 rounds of 4 movements):
Minute 1: 40–70 Single Unders / Double Unders
Minute 2: 12–16 Dumbbell Thrusters
@10/15 kg
Intermediate: @15/22.5 kg
RX: @17.5/25 kg
Minute 3: 15–20 AbMat Sit-Ups
Minute 4: 12–16 Alternating Dumbbell Snatches

This EMOM builds stamina and resilience. You'll cycle through four stations that demand coordination, power, core control, and aerobic pacing. Each movement flows into the next, and the challenge lies in managing your output to finish each round without burnout.

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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?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
abmat sit-up
The AbMat situp is a popular core exercise in CrossFit and functional training. Using an AbMat supports your lower back and allows for a full range of motion, helping to strengthen your abs more effectively than traditional sit-ups.
In this workout, AbMat sit-ups challenge your core endurance, improve midline stability, and balance out more explosive movements like lifts or jumps. Whether you're scaling or RX'ing, the AbMat situp is a simple, powerful tool for core development.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
Single under
The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.
In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.
dumbbell thruster
The dumbbell thruster is a full-body movement that combines a front squat and an overhead press, using one or two dumbbells. A staple in many dumbbell thruster workouts, it builds leg strength, shoulder endurance, and cardiovascular fitness all at once.
In this workout, dumbbell thrusters challenge your coordination, core stability, and pacing, making them perfect for high-rep conditioning or strength endurance. Whether you're using light or heavy weight, the dumbbell thruster delivers maximum intensity in minimal time.