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

The Step-Over Situation

E3MOM

25 Wallballs lbs
12/15 cal row
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An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

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 Tipping Point

E2MOM – Until Failure

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

The EMOM Acrobat

EMOM 16

1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest

Precision Pistols

E3MOM 15

12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar

The Gymnastics Grinder

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

Cycle Command

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

Carry On Heavy

EMOM 16

1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

Press and Hang

EMOM 20

1: 12 Double DB hang squat clean
2: 18 Toes to bar
3: 12 Double DB Bench press
4: 12/18 cal Assault bike
5: 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

Workouts with simliar Tags

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

Symmetry Sucks

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

Trifecta Takedown

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

From Rope to Racked

2 Rounds

150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -

TC: 19

Overhead & Overworked

E2MOM 20

200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees

The Overhead Overload

AMRAP 16

15 HR. Push Ups
15 meter Double KB Overhead walk -
25 KB Swings -
300/400 meter row

AMRAP workout

Ladder to Nowhere

kettlebell swing workout, thruster workout, wall ball workout

AMRAP 6

3-6-9-12…
Barbell thrusters -
Wallballs lbs
KB swings -

2 min pause

For time

25 Barbell thrusters -
35 Wallballs lbs
45 KB swings -

TC: 6 min

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AMRAP workout

High Swing Hustle

box jump over workout, kettlebell swing workout, toes to bar workout

AMRAP 15

15 KB Swings
15 High Box Jump Overs (24/30 inch)
15 Toes to Bar

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AMRAP workout

Round by Round Regret

abmat sit-up workout, goblet lunge workout, kettlebell swing workout, pistol squat workout, row workout

AMRAP 20

4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings
AB-mat sit ups
KB reverse lunges i goblet

After every round do 12/15 cal Row

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AMRAP workout

The Four Block Grinder

box jump workout, dumbbell clean and jerk workout, kettlebell swing workout, push-up workout, shuttle run workout, sit-up workout

4 x AMRAP 4

AMRAP 4
10 DB Clean & Jerks
4 Shuttle runs
10 Box jumps

Rest 2 min

AMRAP 4

12 Sit-ups
9 KB Swings
12 Push-ups

Rest 2 min and repeat

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AMRAP workout

The Row Reckoning

AMRAP workout, burpee over rower workout, row workout, wall ball workout

AMRAP 6

10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower

AMRAP 5

10/12 Cal Row
10 Wall Balls

AMRAP 4

Max Cal Row

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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 16

E2MOM – Until Failure

EMOM 16

E3MOM 15

EMOM 20

EMOM 20

EMOM 16

EMOM 20

EMOM 16

Workouts with simliar Tags

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

For time

AMRAP 6

AMRAP 6

AMRAP 6

2 Rounds

E2MOM 20

AMRAP 16

AMRAP 6

For time

AMRAP 15

AMRAP 20

4 x AMRAP 4

AMRAP 4

AMRAP 6

AMRAP 5

AMRAP 4

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