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Hanging By A Rep - Crossfit Workout

EMOM 20

1: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest

The Workout description

Workout Overview

This 20-minute EMOM, titled “Hanging By A Rep,” rotates through four stations: a 200 meter run, a set of burpee box jump overs, a max effort pulling station, and a rest interval...

Execution and Focus

The run should take no more than 45 seconds to leave time for transition...

Strategy and Finish

The key is consistency. Don’t blow up early on the run or burpees...

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Hanging By A Rep - Crossfit Workout

burpee box jump over workout, chest to bar workout, pull-up workout, running workout

EMOM 20

1: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest

The Workout description

Workout Overview

This 20-minute EMOM, titled “Hanging By A Rep,” rotates through four stations: a 200 meter run, a set of burpee box jump overs, a max effort pulling station, and a rest interval...

Execution and Focus

The run should take no more than 45 seconds to leave time for transition...

Strategy and Finish

The key is consistency. Don’t blow up early on the run or burpees...

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

Workouts with the same "EMOM" format

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

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Burpee Tipping Point

E2MOM – Until Failure

10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)

KettleHell EMOM

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

Power Burpee EMOM

EMOM 16

EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest

EMOM Express

EMOM 20

1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters -
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch

Parallette Pulse

EMOM 18

EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: 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

Triple Threat Engine

E3MOM 15

50 Double unders
20 Air squats
16 Alternating DB snatch
16 Box jump overs

Unbroken Engine

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

Snatch Me Outside

EM4OM 16

12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -

Workouts with simliar Tags

burpee box jump over workout, chest to bar workout, pull-up workout, running workout

Wall to Wall Pain

EMOM 15

1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest

Engine Block

3 Rounds For Time

800 m Run
500 m Row
300 m Ski Erg

The Grind Circuit

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

High Five EMOM

EMOM 25

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

Rower’s Revenge

For time

21-15-9
Cal row
Variation of pistols squat/pistol squat

1 min rest

21-15-9
Cal row
Ring rows/Pull ups/C2B

TC: 15

EMOM workout

Cycle Command

burpee box jump over workout, chest to bar workout, clean and jerk workout, pull-up workout, wall ball workout

EMOM 20

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

Try it

for time workout

Engine In, Engine Out

bike erg workout, box jump over workout, dumbbell overhead squat workout, for time workout, pull-up workout, ring row workout, ski erg workout

For time

Buy in: 500 m ski

4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Try it

for time workout

Two by Two

bar facing burpee workout, front rack lunge workout, power clean workout, row workout, running workout, shoulder to overhead workout

2 Rounds

20/26 Cal Row
9 Shoulder to Overhead
12 Front Rack Lunges

Then 2 Rounds

20/26 Cal Run
9 Bar Facing Burpees
12 Power Cleans

TC: 11

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for time workout

Lunge and Launch

burpee to target workout, chest to bar workout, front rack lunge workout, pull-up workout

3 Rounds for Time

24 Pull-ups or Chest-to-bar
20m Barbell front rack walking lunges
24 Burpees to target

Try it

for time workout

The 21-15-9 Trap

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

3 rounds:

21 Deadlift -
15 Thrusters -
9 Ring rows/Pull ups/Chest to bar

1 min pause

TC: 11

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?

Burpee Box Jump Overs
The burpee box jump over is a high-intensity, plyometric movement that combines a burpee with a lateral or forward jump over a box. A staple in burpee box jump over workouts, this movement tests explosive power, coordination, and grit.
In this workout, burpee box jump overs elevate the heart rate, develop lower-body explosiveness, and challenge mental resilience. Unlike standard box jumps, the goal is to get over the box—not land on top—keeping the movement fast and fluid. It’s a perfect blend of cardio and power in a compact format.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
chest to bar
The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.
In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.

Hanging By A Rep - Crossfit Workout

EMOM 20

Workout Overview

Execution and Focus

Strategy and Finish

Hanging By A Rep - Crossfit Workout

EMOM 20

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "EMOM" format

E3MOM 16

E2MOM – Until Failure

EMOM 24

EMOM 16

EMOM 20

EMOM 18

EMOM 16

E3MOM 15

EMOM 15

EM4OM 16

Workouts with simliar Tags

burpee box jump over workout, chest to bar workout, pull-up workout, running workout

EMOM 15

3 Rounds For Time

5 rounds:

EMOM 25

For time

EMOM 20

For time

2 Rounds

Then 2 Rounds

3 Rounds for Time

3 rounds:

What is an "EMOM" workout?

Why Choose an EMOM CrossFit Workout?

What kind of exercises are in this workout?

Burpee Box Jump Overs

Pull up

running

chest to bar