workout

Kettle Flow - Crossfit Workout

EMOM 12

1: 6 Double KB Push Press + KB Front Rack Hold – Intermediate: @2x12/16 | RX: @2x16/24
2: KB Swings – Intermediate: @12/16 | RX: @16/24
3: Cal Row

Work for 40 sec every minute.

The Workout description

Workout Overview

“Kettle Flow” is a grindy EMOM designed to test shoulder endurance, kettlebell coordination, and aerobic consistency. Across 12 minutes, you’ll rotate between three stations: a push press into front rack hold combo, a classic kettlebell swing, and rowing for calories. Each station is a 40-second work window, making the transitions tight and effort-focused. With minimal rest between rounds, the challenge becomes one of pacing and muscular resilience.

Execution and Focus

Start strong but stay controlled. The push press should be smooth and followed immediately by a stable front rack hold. Rack position matters — avoid soft elbows and collapsed posture. During the swings, hinge sharply and drive with your hips. Don’t turn it into a squat. On the rower, chase smooth, consistent pulls rather than sprinting. The 40-second format rewards efficiency more than intensity. Be ready to pick up KBs again quickly after each round.

Strategy and Finish

Manage the clock like a pro. You should finish your 6 push presses with at least 25 seconds left to hold. If not, reduce rest time or transition faster. For swings, break them if needed but aim for unbroken effort. Save some grip for the row and next round. Use the row to stay moving while catching your breath. The real win here is staying consistent across all 4 rounds — don’t start hot and fade. Small tweaks in effort can make a huge difference by minute 10.

Workouts with the same "EMOM" format

Wall to Whip

E3MOM

2 Wall walks
3 Double DB Power maker -
50 Single unders/40 Double unders/20 Single Crossovers

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Burpee Inversion

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

Throttle Zone

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

The 5-Minute Hustle

E5MOM 20

800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs

Hanging By A Rep

EMOM 20

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

50 and Furious

E2MOM until 50 devils press is completed

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -

Bike, Burpee, Bye

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 lbs

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

Burpee Pull Cluster

EMOM 20

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

Barbell Burndown

EMOM 20

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

Workouts with simliar Tags

double kettlebell push press workout, kettlebell front rack hold workout, kettlebell swing workout, row workout

Failure First, Fury Second

E2MOM For as long as possible

5 HR push up/ HSPU
5 Knee raises/knees to elbows/T2B
5 Goblet squat -

7 HR push up/HSPU
7 Knee raises/knees to elbows/T2B
7 Goblet squat -

9 HR push up/HSPU
9 Knee raises/knees to elbows/T2B
9 Goblet squat -

When failure rest for 2 min and then complete:

For time:

5-7-9-11
Burpees to target
KB swings -

The Climb Compound

AMRAP 12

1-2-3-4-5…
Rope Climb (BOB, same as thrusters)
2-4-6-8-10…
Thrusters
Shuttle Run (Row 8 cal)

Go Hard

90 ON/90 OFF

Alternate between A and B (3 rounds each)

A:

24 FR. Lunges -
ME cal bike

B:

14 Power Snatch -
ME cal row

The Engine Test

5 Rounds for Time

12/15 cal Row
10m Handstand walk
10m Barbell back rack lunges

High Ceiling Hustle

AMRAP 10

15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft

EMOM workout

The Cardio Carousel

assault bike workout, EMOM workout, row workout, ski erg workout

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

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AMRAP workout

Crosswired

double crossover workout, double dumbbell front squat workout, double dumbbell push press workout, row workout, single crossover workout

AMRAP 14

12/16 Cal Row
12 Double DB Push Press
12 Double DB Front Squats
40 Single Crossovers / 30 Double Crossovers

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for time workout

Symmetry Sucks

burpee over rower workout, for time workout, knee raises workout, knees to elbows workout, power snatch workout, row workout, thruster workout, toes to bar workout

For time

18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar

TC: 17

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for time workout

Catch Me If You Can

clean workout, for time workout, row workout, running workout, snatch workout

For time

200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run

Rest 3 min

200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row

TC: 27

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for time workout

Skipping into Sadness

double under workout, row workout, single under workout

2 rounds

200 single unders/100 double unders
400 m run
600 m rowing
2 min pause

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?

double kettlebell push press
The double kettlebell push press uses a dip and drive to propel two kettlebells from the front rack to overhead. A staple in double kettlebell push press workouts, this movement trains upper-body strength and explosive power.
In this workout, push presses work the shoulders, triceps, legs, and core. The timing of the dip-drive reinforces athletic movement patterns, while the kettlebell load requires strong coordination and posture throughout.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
kettlebell swing
The kettlebell swing is a powerful hip-hinge movement that builds posterior chain strength, core stability, and cardiovascular endurance. A go-to in any kettlebell swing workout, it’s known for improving explosiveness, grip, and conditioning in one efficient motion.
In this workout, kettlebell swings train your glutes, hamstrings, and shoulders, while developing rhythm and control. Whether Russian or American style, the kettlebell swing is a versatile tool for both beginners and advanced athletes.

Kettle Flow - Crossfit Workout

EMOM 12

Workout Overview

Execution and Focus

Strategy and Finish

Kettle Flow - Crossfit Workout

EMOM 12

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "EMOM" format

E3MOM

EMOM 10

EMOM 8

EMOM 8

E5MOM 20

EMOM 20

E2MOM until 50 devils press is completed

EMOM 9

EMOM 9

EMOM 16

EMOM 20

EMOM 20

Workouts with simliar Tags

double kettlebell push press workout, kettlebell front rack hold workout, kettlebell swing workout, row workout

E2MOM For as long as possible

For time:

AMRAP 12

90 ON/90 OFF

5 Rounds for Time

AMRAP 10

EMOM 20

AMRAP 14

For time

For time

2 rounds

What is an "EMOM" workout?

Why Choose an EMOM CrossFit Workout?

What kind of exercises are in this workout?

double kettlebell push press

Row Erg

kettlebell swing