1: Cal roning
2: Alt. V-ups
3: DB hang snatch - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
4: Cal assault bike
5: Pause
Workout Overview This 5-station EMOM is a grind for your lungs, core, and coordination, repeated over 5 rounds (25 minutes total) 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus 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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. 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.
1: Cal roning
2: Alt. V-ups
3: DB hang snatch - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
4: Cal assault bike
5: Pause
Workout Overview This 5-station EMOM is a grind for your lungs, core, and coordination, repeated over 5 rounds (25 minutes total) 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus 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. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. 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.
EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: 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
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -
2 min pause
1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats
Rest 4 min
8/10 Cal Row
1 Clean & Jerk
1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean
3: Max reps Push Press
4: Rest
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest
18 Alternating DB snatch
15 Toes to bar
12 DB step overs
*Every 3 min: 10 Burpee box jump overs
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
dumbbell snatch workout, ghd sit-up workout, pull-up workout, wall walk workout
80 DB Snatch
60 GHD Sit-Ups
60 Pull-Ups
20 Wall Walks
TC: 15
assault bike workout, bar muscle up workout, burpee pull-up workout, dumbbell clean and jerk workout
1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk -
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up
1 min rest between rounds
TC: 16
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
40-70 Single unders / Double Unders
10-12 Double DB clusters -
3 min rest
7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B
3 min rest
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -
assault bike workout, row workout, ski erg workout
1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest
burpee over dumbbell workout, double under workout, dumbbell snatch workout, EMOM workout, ghd sit-up workout
1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-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.
