1: 12/18 Cal Row
2+3: 200 meter Run
4: 10 Double DB Clusters Intermediate: @2x12,5/17,5 RX: @2x15/22,5
5: 65 Double Unders
6: Rest
This 6-station EMOM cycles through classic cardio, dumbbell work, and jump rope for 24 minutes. With one minute of rest per cycle, this format rewards consistent pacing, smart transitions, and energy management across modalities. Each movement taxes a different system, making this a strategic and well-rounded capacity builder.
Hit the row with power, but avoid sprinting—maintain a pace that keeps you under 50 seconds. The double 200m runs will creep up—keep transitions tight and stride steady. Dumbbell clusters will be your power movement—use efficient squatting and fast overhead extension. On the double unders, stay relaxed and fluid. The rest minute should be active recovery—shake out the arms and slow your breath.
The key to success is staying consistent across all six rounds. Don’t redline early. Use the first round to find your pace. If the clusters get heavy, break 6-4 or 5-5 with quick sets. Keep rope breaks minimal by focusing on posture and rhythm. Round 4 is usually the wall—push through and finish strong. Total score can be time to complete each station or completion rate. Goal: no failed rounds, all minutes completed smoothly.
1: 12/18 Cal Row
2+3: 200 meter Run
4: 10 Double DB Clusters Intermediate: @2x12,5/17,5 RX: @2x15/22,5
5: 65 Double Unders
6: Rest
This 6-station EMOM cycles through classic cardio, dumbbell work, and jump rope for 24 minutes. With one minute of rest per cycle, this format rewards consistent pacing, smart transitions, and energy management across modalities. Each movement taxes a different system, making this a strategic and well-rounded capacity builder.
Hit the row with power, but avoid sprinting—maintain a pace that keeps you under 50 seconds. The double 200m runs will creep up—keep transitions tight and stride steady. Dumbbell clusters will be your power movement—use efficient squatting and fast overhead extension. On the double unders, stay relaxed and fluid. The rest minute should be active recovery—shake out the arms and slow your breath.
The key to success is staying consistent across all six rounds. Don’t redline early. Use the first round to find your pace. If the clusters get heavy, break 6-4 or 5-5 with quick sets. Keep rope breaks minimal by focusing on posture and rhythm. Round 4 is usually the wall—push through and finish strong. Total score can be time to complete each station or completion rate. Goal: no failed rounds, all minutes completed smoothly.
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU
Rest 3 min
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
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: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees
1: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans - Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders
TC: 19
3-6-9-12-15…
DB Bench Press
Double DB Squat Cleans
Wall Balls
60 Double Unders after each round
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
assault bike workout, burpee box step over workout, row workout, wall ball workout
AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs
for time workout, overhead squat workout, running workout, squat snatch workout
200 m Run
2 Squat Snatch
3 Overhead Squats
Rest 1 min
box jump workout, burpee box jump over workout, double under workout, dumbbell snatch workout, echo bike workout, line facing burpee workout
1: 3 rounds: 6 DB Snatch + 20 Double unders
2: 8 Burpee box jump overs + 8 Box Jumps + 8 Line facing Burpees
3: 20/24 Cal Echo Bike
double dumbbell devil’s press workout, double dumbbell front squat workout, EMOM workout, hand-release push-up workout, handstand push-up workout, row workout
1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest
assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout, wall ball workout
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
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.
