1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
"EMOM 20 – Five for Fitness"
Every minute on the minute for 20 minutes (4 rounds of the full circuit):
Minute 1: 10–18 Box Jumps
Minute 2: 10–18 Calories on the Assault Bike
Minute 3: 10–18 Push-Ups
Minute 4: 10–18 Calories Rowing
Minute 5: 10–18 Wall Balls
This EMOM tests your pacing and recovery under aerobic fatigue. Each movement targets a different energy system—jumping power, upper-body endurance, monostructural capacity, and total-body coordination. Choose a rep range that challenges you without hitting failure. It’s about consistent effort, not redlining early.
atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, overhead lunge 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
Bike workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout
E5MOM 20
800/600 m. bike
8 KB snatch
12 KB reverse lunges
8 KB snatch
16 Wallballs @14/20 lbs
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, 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
EMOM 6
40-70 Single unders / Double Unders
10-12 Double DB clusters
3 min rest
EMOM 6
7-10 Double DB devils press
15-20 Knee raises/knees to elbows/T2B
3 min rest
EMOM 6
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk
bike erg workout, dumbbell clean and jerk workout, dumbbell squat snatch workout, EMOM workout, ghd sit-up workout
EMOM 16
1: 8-16 DB squat snatch
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
AMRAP workout, double under workout, dumbbell hang clean workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, row workout, single under workout
AMRAP 16
12 cal row
8 DB hang cleans
12 Hand release push ups/HSPU
8 Alt. DB snatch
50 Single unders/double unders
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
burpee pull-up workout, crossfit amrap wod, hand-release push-up workout, rope climb workout, row, row workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal row
assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout
EMOM 24
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
AMRAP workout, bar muscle up workout, burpee over dumbbell workout, burpee pull-up workout, chest to bar workout, dumbbell clean and jerk workout, dumbbell overhead squat workout, dumbbell snatch workout, hand-release push-up workout, handstand push-up workout, pull-up workout, push-up workout, ring row workout
AMRAP 5
8 DB snatch
6 HR push ups/HSPU
6 Ring rows/pull ups
1 min rest
AMRAP 5
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
1 min rest
AMRAP 5
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
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.
