100 Single unders / 60 Double unders
12 Power cleans - @30/45 Intermediate: @35/50 RX: @45/65
12/15 cal Assault bike
“E4MOM 20 – Jump, Lift, Sprint”
Every 4 minutes for 20 minutes (5 rounds total):
100 Single Unders / 60 Double Unders
12 Power Cleans @30/45 kg
Intermediate: @35/50 kg
RX: @45/65 kg
12/15 Calories on the Assault Bike
Goal: Complete all movements within 3 minutes and rest for the remaining 1 minute of each round.
This conditioning piece blends light barbell work, monostructural output, and coordination. The goal is to push hard enough to earn rest—but not burn out early. Expect grip fatigue and elevated heart rate as the rounds stack up.
assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
crossfit gymnastics wod, emom crossfit wod, jumping lunge workout, knee raises workout, knees to elbows workout, ring dip hold workout, rope climb workout, rope pull workout, toes to bar workout
EMOM 20
1: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec Static Hold at Top of Ring Dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
assault bike workout, dumbbell snatch workout, rowing workout, v-up workout
EMOM 25
1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause
assault bike workout, Burpee workout, rowing workout
EMOM 16
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, overhead lunge workout, V-ups workout, Wallballs workout
EMOM 20
1: 15-20 Wallballs @14/20 lbs
2: 10 Deadlift + 10 hang power clean
3: 20 OH lunges with wallball
4: 15-20 KB swings
5: 15-20 Atomic situps/V-ups
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
AMRAP 4
75 Single unders/50 double unders
14 KB snatch
AMRAP 4
24 Wallballs
24 Russian twist w. wallball
AMRAP 4
14 DB step ups
14 DB clean & jerk
double dumbbell power maker workout, double under workout, e3mom workout, single crossover workout, single under workout, wall walk workout
E3MOM x 6
2 Wall walks
3 Double DB Power maker
50 Single unders/40 Double unders/20 Single Crossovers
assault bike workout, dumbbell snatch workout, rowing workout, v-up workout
EMOM 25
1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause
assault bike workout, rowing workout, ski erg workout
EMOM 20
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
assault bike workout, Burpee workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
EMOM 9
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings
2 min pause
EMOM 9
1: Burpees to target
2: Double KB front squat
3: Wallballs @14/20 lbs
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.
