Minute 1: 60 Double Unders
Minute 2: 18–20 Dumbbell Snatches – Intermediate: @15/22.5 | RX: @17.5/25
Minute 3: 10–13 Burpees Over Dumbbell
Minute 4: 16–18 GHD Sit-Ups
“Four Minute Fury” is a 16-minute EMOM that tests aerobic capacity, hip flexor stamina, and explosive pulling power. With four distinct minutes repeated across four rounds, this session combines cardio, weightlifting, and gymnastics in a fast-moving, high-output format.
Start each round with 60 double unders in minute one to spike the heart rate. Minute two transitions into dumbbell snatches – Intermediate: @15/22.5 | RX: @17.5/25 – which require strong mechanics and grip control. Minute three shifts into burpees over the dumbbell, demanding quick ground-to-air transitions. Finish with 16–18 GHD sit-ups in minute four to test midline stamina under fatigue. This rotation hits different energy systems and movement patterns with minimal rest.
Go unbroken on double unders early and breathe through the snatches. Burpees should be rhythmic—not rushed—but without hesitation. GHD sit-ups will accumulate quickly, so focus on range of motion and tempo. This emom workout includes double under workout, dumbbell snatch workout, burpee over dumbbell workout, and ghd sit-up workout to target explosive movement, aerobic flow, and core fatigue in one powerful circuit.
Minute 1: 60 Double Unders
Minute 2: 18–20 Dumbbell Snatches – Intermediate: @15/22.5 | RX: @17.5/25
Minute 3: 10–13 Burpees Over Dumbbell
Minute 4: 16–18 GHD Sit-Ups
“Four Minute Fury” is a 16-minute EMOM that tests aerobic capacity, hip flexor stamina, and explosive pulling power. With four distinct minutes repeated across four rounds, this session combines cardio, weightlifting, and gymnastics in a fast-moving, high-output format.
Start each round with 60 double unders in minute one to spike the heart rate. Minute two transitions into dumbbell snatches – Intermediate: @15/22.5 | RX: @17.5/25 – which require strong mechanics and grip control. Minute three shifts into burpees over the dumbbell, demanding quick ground-to-air transitions. Finish with 16–18 GHD sit-ups in minute four to test midline stamina under fatigue. This rotation hits different energy systems and movement patterns with minimal rest.
Go unbroken on double unders early and breathe through the snatches. Burpees should be rhythmic—not rushed—but without hesitation. GHD sit-ups will accumulate quickly, so focus on range of motion and tempo. This emom workout includes double under workout, dumbbell snatch workout, burpee over dumbbell workout, and ghd sit-up workout to target explosive movement, aerobic flow, and core fatigue in one powerful circuit.
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: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
1: Cal roning
2: Alt. V-ups
3: DB hang snatch -
4: Cal assault bike
5: Pause
16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks
1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers
2 Wall walks
3 Double DB Power maker -
50 Single unders/40 Double unders/20 Single Crossovers
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: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest
30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders
Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups
TC: 13
back squat workout, double dumbbell power clean workout, ghd sit-up workout, ring row workout, shuttle run workout, toes to bar workout
21-15-9
Double DB Power Clean
Ring Rows
12-9-6
Toes to Bar
GHD Sit-Ups
9-6-3
Shuttle Runs
Back Squats @75–80% 1RM
TC: 17
box jump over workout, burpee over kettlebell workout, double kettlebell front rack lunge workout, double under workout, handstand walk workout, wall walk workout
4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB
Rest 2 min
2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk
TC: 16
AMRAP workout, Devils press workout, dumbbell clean workout, ghd sit-up workout, ski erg workout
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
bike erg workout, Burpee workout, dumbbell snatch workout, ghd sit-up workout, handstand push-up workout, kettlebell swing workout
80 cal Bike
60 KB Swings
50 DB Snatch
30 GHD Sit-ups
20 HSPU
OTM: 4 Burpees (Start with burpees)
abmat sit-up workout, AMRAP workout, bike erg workout, dumbbell lunge workout, dumbbell snatch workout, ghd sit-up workout, hand-release push-up workout, overhead reverse lunge workout, ring push-up workout
500 m bike
14 Alt. DB snatch -
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
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.
