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Five Minutes of Fury - Crossfit Workout

EMOM 20

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

The Workout description

Workout Overview

Workout Overview This 5-station EMOM CrossFit workout includes box jumps, biking, rowing, push-ups, and wall balls. A 20-minute conditioning grinder that challenges consistency and pacing. 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. Execution and Focus 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.

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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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.

Workouts with the same "EMOM" format

Cycle Stack EMOM

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Sweat Cycle 16

E2MOM 16

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

Wheels & Wallballs

EMOM 9

1: Cal row
2: Wallballs 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

Precision Pistols

E3MOM 15

12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar

Abs, Air & Agony

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause

Flywheel Four

EMOM 16

1: 60 Double unders / 50 Single crossovers
2: 10–15 Double DB Snatch
3: Max effort calories on Assault bike
4: Rest

Every Minute Counts

EMOM 24

1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest

Jumpstart

E4MOM 20

100 Single unders / 60 Double unders
12 Power cleans -
12/15 cal Assault bike

Grip & Rip

EMOM 15

1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push

Double Trouble DT

2 x EMOM 6

Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar

Rest 2 minutes

Repeat

Workouts with simliar Tags

assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout

The Vertical Grind

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

Assaulted by Watts

6 rounds for time

30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike

TC: 12

Clean Walls & Dirty Legs

4 AMRAP 3

AMRAP 3
Wall balls

Rest 1 min

AMRAP 3
Clean & Jerk -

Rest 1 min

Overhead Tension

For time

Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups

Toes & Tension

E3MOM 16

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

for time workout

Wheels of Pain

bike erg workout, box jump workout, push-up workout, v-up workout

3 Rounds

20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups

TC: 24

Try it

for time workout

Box Jump Blues

box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Try it

FALOAP workout

Fail Row Protocol

row workout

Every 90 sec Until Failure

Start with 10/14 Cal Row
Increase by 1 Cal every round
Continue until failure

Try it

EMOM workout

Overhead & Overworked

bar facing burpee workout, bike erg workout, overhead squat workout, row workout

E2MOM 20

200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees

Try it

for time workout

Run, Throw, Hang, Repeat

knees to elbows workout, running workout, toes to bar workout, wall ball workout

For time

30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs

400m run after each round

TC: 18

Try it

What is an "EMOM" workout?

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.

Why Choose an EMOM CrossFit Workout?

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.

What kind of exercises are in this workout?

wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
Assault Bike
The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.
In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.

Five Minutes of Fury - Crossfit Workout

EMOM 20

Workout Overview

Execution and Focus

Five Minutes of Fury - Crossfit Workout

EMOM 20

The Workout description

Workout Overview

Execution and Focus

Workouts with the same "EMOM" format

EMOM 28

E2MOM 16

EMOM 9

EMOM 9

E3MOM 15

EMOM 20

EMOM 16

EMOM 24

E4MOM 20

EMOM 15

2 x EMOM 6

Workouts with simliar Tags

assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout

EMOM 16

6 rounds for time

4 AMRAP 3

For time

E3MOM 16

3 Rounds

3 rounds

Every 90 sec Until Failure

E2MOM 20

For time

What is an "EMOM" workout?

Why Choose an EMOM CrossFit Workout?

What kind of exercises are in this workout?

wall ball

Row Erg

Assault Bike

Box jump

push up