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.
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.
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 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest
15/20 Cal Standing Bike
Max Reps DB Devil’s Press
Rest 2 min
6 DB Facing Burpees
Max Reps Wall Balls @14/20 lbs
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
1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean
3: Max reps Push Press
4: Rest
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch - Intermediate: 30/45 RX: 35/50
3: 8-12 Burpees over bar
4: 10-18 cal bike
4 Devils Press + 6 DB Thrusters
Rest 3 min
30 Double unders + 6 Toes to bar
1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
Round 1:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Burpees
24/30 cal Ski
16 Deadlifts
400 meter Run
14 Bar facing burpees
Rest 2 minutes
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
air squat workout, power clean workout, pull-up workout, row workout
30/42 Cal Row
3 Power cleans (80% 1RM)
15 Pull ups
30 Air squats
TC: 21
double kettlebell clean and jerk workout, double kettlebell front rack lunge workout, line facing burpee workout, pull-up workout, running workout, toes to bar workout, v-up workout
Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees
burpee over rower workout, legless rope climb workout, rope climb workout, row workout
12/15 Cal Row
9 Burpee Over Rower
2 Rope Climbs / Legless Rope Climbs
Rest 1 min
TC: 17
double crossover workout, double dumbbell front squat workout, double dumbbell push press workout, row workout, single crossover workout
12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers
burpee pull-up workout, dumbbell box step over workout, dumbbell squat snatch workout, rope climb workout, row workout, ski erg workout
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
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.
