1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
"Grip & Rip" is a 15-minute EMOM that rotates through three stations: an Assault bike sprint, a heavy D-ball bear hug carry, and a heavy sled push. This workout is simple in structure but brutal in output. Each movement targets a different area—power, grip, and drive—while demanding short bursts of high effort under fatigue.
The Assault bike sprint should be exactly that—an all-out burst for 15 seconds. It’s short, but it sets the tone. The D-ball bear hug carry should be heavy enough that you have to focus on posture and grip. Aim to move the entire 40 seconds without dropping. Same with the sled—heavy, steady, and low. It’s not about sprinting here, it’s about consistency under load.
Maintain composure between rounds. The 45 seconds of non-work between stations gives you time to breathe—but only if you manage your output. This EMOM isn’t about pacing—it’s about repeatable power. Keep your transitions tight, especially between the carry and sled. Score can be effort-based or measured by meters moved or sled weight. Don’t let up—go unbroken every round.
1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
"Grip & Rip" is a 15-minute EMOM that rotates through three stations: an Assault bike sprint, a heavy D-ball bear hug carry, and a heavy sled push. This workout is simple in structure but brutal in output. Each movement targets a different area—power, grip, and drive—while demanding short bursts of high effort under fatigue.
The Assault bike sprint should be exactly that—an all-out burst for 15 seconds. It’s short, but it sets the tone. The D-ball bear hug carry should be heavy enough that you have to focus on posture and grip. Aim to move the entire 40 seconds without dropping. Same with the sled—heavy, steady, and low. It’s not about sprinting here, it’s about consistency under load.
Maintain composure between rounds. The 45 seconds of non-work between stations gives you time to breathe—but only if you manage your output. This EMOM isn’t about pacing—it’s about repeatable power. Keep your transitions tight, especially between the carry and sled. Score can be effort-based or measured by meters moved or sled weight. Don’t let up—go unbroken every round.
1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest
1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
1: 11/15 Cal Assault Bike
2: 14–20 Pistol Squats
3: 5–8 Burpee Pull-Up / 3–6 Burpee Bar Muscle-Up
4: Rest
800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs
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: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest
1: 4-6 D-ball cleans
2: 12 Burpee over D-ball
3: 30 m D-ball carry
4: Max reps GHD sit ups
5: Rest
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
Double DB snatch
Cal Assault bike
Double DB front squat
Push ups
TC: 17
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
assault bike workout, handstand push-up workout, pistol squat workout, ski erg workout
10/13 Cal Assault Bike
12 Pistol Squats
10/13 Cal Ski Erg
12 Handstand Push-Ups
assault bike workout, double kettlebell front rack walking lunge workout, double kettlebell jerk workout, double under workout
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
assault bike workout, dumbbell front rack reverse lunges workout, dumbbell snatch workout, for time workout
12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges
90 sec rest between rounds
TC: 23
assault bike workout, burpee bar muscle up workout, burpee pull-up workout, pistol squat workout
1: 11/15 Cal Assault Bike
2: 14–20 Pistol Squats
3: 5–8 Burpee Pull-Up / 3–6 Burpee Bar Muscle-Up
4: Rest
assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
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.
