KettleHell EMOM - Crossfit Workout

The kettlebell clean is a hinge-driven lift that moves the kettlebell from a swing or dead start into the front rack position with control and fluidity. A key skill in kettlebell clean workouts, it bridges power and precision—setting up for presses, squats, or jerks.

In this workout, kettlebell cleans develop hip extension, grip strength, and core stability. The smooth transition to the rack position teaches timing and efficiency while minimizing impact on the forearm. It’s a versatile movement for building functional strength and movement quality.

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.

The Assault Bike is a fan-powered machine that delivers one of the most effective full-body conditioning challenges in fitness. Common in high-intensity assault bike workouts, it trains your legs, arms, and lungs all at once — and responds directly to how hard you push.

In this workout, the Assault Bike is used to build power, stamina, and mental toughness. Whether you're sprinting for calories or holding a steady pace, the Assault Bike is perfect for intervals, finishers, or pure engine tests.

The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.

In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.

The kettlebell front squat is a powerful lower-body exercise that also builds core strength and postural control. In kettlebell front squat workouts, the load is held in a front rack position—demanding midline stability and upper-body engagement while you move through a deep squat.

In this workout, kettlebell front squats train quad and glute strength, improve mobility, and challenge balance and coordination. Whether done with one or two kettlebells, the front-loaded position enhances core activation and reinforces upright posture, making it a go-to for functional strength development.