100 Single unders / 60 Double unders
12 Power cleans - @30/45 Intermediate: @35/50 RX: @45/65
12/15 cal Assault bike
Workout Overview This 20-minute E4MOM CrossFit workout challenges your conditioning and barbell cycling with single/double unders, power cleans, and Assault bike sprints. Push for consistent round times and built-in rest. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
100 Single unders / 60 Double unders
12 Power cleans - @30/45 Intermediate: @35/50 RX: @45/65
12/15 cal Assault bike
Workout Overview This 20-minute E4MOM CrossFit workout challenges your conditioning and barbell cycling with single/double unders, power cleans, and Assault bike sprints. Push for consistent round times and built-in rest. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest
1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
1: Cal roning
2: Alt. V-ups
3: DB hang snatch -
4: Cal assault bike
5: Pause
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: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
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.
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups
30 Power cleans
30 Back rack lunges
30 Pull-ups / Chest-to-bar
30 Target burpees
assault bike workout, dumbbell clean and jerk workout, for time workout, handstand push-up workout, one-arm devil’s press workout, pike push-up workout
12-9-6
OA DB devils press -
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk -
Assault bike
TC: 17
bike erg workout, double under workout, power clean workout, rope climb workout
50-40-30-20-10
Double Unders
Cal Bike
5-4-3-2-1
Power Cleans
Rope Climbs
TC: 24
cluster workout, double under workout, front rack walking lunge workout, rope climb workout, rope pull workout, single under workout, wall walk workout
1 rope pulls/rope climbs
20 m front rack walking lunges - intermediate: RX: 40/60
3 Wall walks
4 Clusters - intermediate: RX: 40/60
50 single unders / 50 double unders
assault bike workout, box step over workout, burpee double dumbbell deadlift workout, wall walk workout
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
assault bike workout, chest to bar workout, pull-up workout, thruster workout
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
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.
