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Grind Rotation - Crossfit Workout

EMOM 16

Minute 1: 5 Man Makers – Intermediate: @2x15/22.5 | RX: @2x17.5/25
Minute 2: 11/15 cal Assault Bike
Minute 3: 8–10 Strict Chin-ups
Minute 4: Rest

The Workout description

Workout Overview

“Grind Rotation” is a 16-minute EMOM that rotates through three taxing stations and one mandatory rest minute. It combines power-driven dumbbell man makers, anaerobic output on the assault bike, and raw pulling strength via strict chin-ups. The flow is simple, but the execution is anything but—this one’s a grind through coordination, intensity, and muscular fatigue.

Execution and Focus

Start each round with smooth, deliberate man makers—maintain core control and keep transitions between the push-up, row, and clean-to-press tight. Move directly into the bike and push hard enough to elevate intensity without blowing out for the chin-up station. The strict chin-ups require control—use full range of motion and avoid swinging. If needed, scale reps or use a light band to stay moving with quality. The final minute of rest each round is critical—breathe deep, shake out arms, and reset posture.

Strategy and Finish

Treat the workout like four 4-minute sets. Focus on sustainable intensity in the early rounds—don’t max effort the bike if it will cost you chin-up quality. Break chin-ups into two sets if needed to preserve form. Efficiency in man makers is key: stay tight and use consistent pacing. Use each rest minute wisely—it’s your chance to recover and re-commit to clean movement. This EMOM rewards control and smart intensity.

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Grind Rotation - Crossfit Workout

assault bike workout, man maker workout, strict chin-up workout

EMOM 16

Minute 1: 5 Man Makers – Intermediate: @2x15/22.5 | RX: @2x17.5/25
Minute 2: 11/15 cal Assault Bike
Minute 3: 8–10 Strict Chin-ups
Minute 4: Rest

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Ballistic Output

EMOM 12

1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest

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Barbell Mash-Up

EMOM 16

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

Grit Grid

EMOM 16

1: 6 Burpee Box Get Overs
2: 8 Deadlifts + 8 Hang Power Cleans
3: 12–16 Pull-Ups / Chest to Bar
4: 6 D-Ball Cleans @70/100 RX: @100/150 lbs

Press, Jump, Swing

EMOM 5

4 Devils Press + 6 DB Thrusters

Rest 3 min

EMOM 5

30 Double unders + 6 Toes to bar

Split Session

EMOM 8

1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats

Rest 4 min

EMOM 6

8/10 Cal Row
1 Clean & Jerk

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

Don’t Skip the Shuttle

EMOM 16

1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs

Rack & Rattle

EMOM 20

1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest

The EMOM Acrobat

EMOM 16

1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest

22 Minutes of Dumbbell Decisions

4 EMOM 4

A: EMOM 4
3 Devils press -
6 DB deadlift -
10 Air squats

2 min pause

B: EMOM 4
6 DB Hang cleans -
6 DB squats -
6 Burpee over DB

2 min pause

Workouts with simliar Tags

assault bike workout, man maker workout, strict chin-up workout

Load & Lungs

2 Rounds

EMOM 4

1: 8–12 Box Step Overs
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

Two-Minute Trouble

E2MOM 18

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.

Cardio Churn

EMOM 20

10–20 Cal Assault Bike

10–20 Cal Ski Erg

10–20 Cal Row

50–70 Double Unders

Rest

Rack & Rattle

EMOM 20

1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest

Unbroken Code

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

for time workout

Unbroken Code

assault bike workout, chest to bar workout, pull-up workout, thruster workout

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

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EMOM workout

Bike & Bury Me

assault bike workout, dumbbell burpee deadlift workout, dumbbell clean workout, dumbbell jerk workout, e4mom workout

E4MOM 16

12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike

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for time workout

Pyramid Scheme

assault bike workout, Burpee workout, for time workout

For time

12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees

TC: 17

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for time workout

Pressurizer

assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout

4 Rounds for Time

3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings

TC: 13

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EMOM workout

MIKKO Lite

assault bike workout, row workout, ski erg workout

EMOM 20

1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause

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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?

man maker
The man maker is a full-body dumbbell complex that combines a push-up, row, clean, and thruster in one continuous sequence. A staple in man maker workouts, this movement demands strength, stamina, and coordination—pushing both muscular endurance and cardio capacity.
In this workout, man makers target the chest, back, shoulders, legs, and core while reinforcing flow and movement efficiency. It’s a gritty, no-frills test of total-body resilience and one of the most effective minimal-equipment conditioning tools in functional fitness.
strict chin-up
Strict chin-ups are a vertical pulling movement performed with an underhand (supinated) grip, emphasizing biceps and upper back strength. In strict chin-up workouts, this foundational gymnastic skill builds pure pulling strength without momentum or kipping.
In this workout, strict chin-ups strengthen the lats, biceps, and core while improving scapular stability and grip. They’re a key tool for progressing toward more advanced skills and balancing push-pull development in any strength program.
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.