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
"EMOM 25 – Engine, Core, and Dumbbell Grit"
This 5-station EMOM is a grind for your lungs, core, and coordination, repeated over 5 rounds (25 minutes total). You’ll work hard for 50 seconds, then rest for 10 seconds each minute before switching stations — and get one full rest minute every 5th minute.
Minute 1: Max Calories Row
Minute 2: Max Alternating V-Ups
Minute 3: Max DB Hang Snatches
• Beginner: 12.5/17.5 kg
• Intermediate: 15/20 kg
• RX: 17.5/22.5 kg
Minute 4: Max Calories Assault Bike
Minute 5: Full rest
Repeat for 5 rounds.
Goal: Keep your effort consistent across all rounds. Your score is total reps/calories — so push the pace!
atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, Overhead Lunges workout, V-ups workout, Wallballs workout
EMOM 20
1: 15-20 Wallballs @14/20 lbs
2: 10 Deadlift + 10 hang power clean
3: 20 OH lunges with wallball
4: 15-20 KB swings
5: 15-20 Atomic situps/V-ups
assault bike workout, crossfit benchmark wod, emom cardio workout, mikko crossfit workout, rowing workout, ski erg workout
EMOM 20
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
barbell cycling workout, burpee over bar workout, crossfit barbell emom, front squat workout, shoulder to overhead workout
E2MOM 10
9 Burpee over the bar
7 Front squat
5 Shoulder to overhead
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
assault bike workout, Burpee workout, crossfit emom workout, rowing workout
EMOM 16
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
atomic sit-up workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, single under workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
air squat workout, chest to bar workout, crossfit emom workout, crossfit full body workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout
AMRAP 16
1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, Row workout, wall ball workout
EMOM 9
1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball
2 min pause
EMOM 9
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, T2B workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB Goblet Squat
20 HR push ups
20 Burpee Box Jumps
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.
