workout

Legs, Lungs & Loneliness - Crossfit Workout

EMOM 16

1: 45 sec goblet squats - @12/16 Intermediate: @16/20 RX: @20/24
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups

The Workout description

Workout Overview

Workout Overview This 4-station EMOM runs for 4 rounds (16 minutes total), with 45 seconds of work followed by a quick 15 seconds to breathe and transition. 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.

Execution and Focus

Each second counts, each rep builds resilience. Let your mindset lead when 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.

Workouts with the same "EMOM" format

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

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

Abs, Air & Agony

EMOM 20

1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause

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

Rest is E2arned

E2MOM 10

9 Burpee over the bar
7 Front squat -
5 Shoulder to overhead -

Grind Rotation

EMOM 16

1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest

5-Minute Cycles

E5MOM x 4

200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)

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

Split Session

EMOM 8

1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats

Rest 4 min

EMOM 6

8/10 Cal Row
1 Clean & Jerk

Devil’s Interval

EMOM 20

1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
5: Rest

Clean Circuit

EMOM 16

1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean
3: Max reps Push Press
4: Rest

Workouts with simliar Tags

double under workout, Goblet Squat workout, push-up workout, single under workout, v-up workout

The Two-Ten Split

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps

TC: 24

Dumbbells & Discipline

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

For Time & Glory”

7 Rounds for time

5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

The Clean Circuit

AMRAP 19

50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans

Run to the Bells

AMRAP 25

Buy in: 1 km run
16 Toes to bar
12 Double KB Clean & Jerk
12 Double KB Front Rack Lunges
16 V-ups
12 Pull ups
12 Line facing Burpees

EMOM workout

Hold My Wallball

atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, overhead lunge workout, v-up workout, wall ball workout

EMOM 20

1: 15-20 Wallballs 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

Try it

for time workout

Box Jump Blues

box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Try it

for time workout

Countdown Burn

double under workout, thruster workout

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

Try it

for time workout

Precision Pulse

burpee box get over workout, double under workout, pistol squat workout, pull-up workout

4 Rounds for time

50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over

Try it

on-off workout

Watt the Hell

assault bike workout, bike erg workout, Burpee workout, row workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout

3 ON/1 OFF

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)

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 under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
V-up
The V-up is a bodyweight core exercise that targets your abdominals, hip flexors, and overall midline control. It’s often used in V-up workouts to build core endurance, especially in high-rep or gymnastic-style training.
In this workout, V-ups demand coordination, flexibility, and explosive core engagement. They’re a great alternative to sit-ups when you want more intensity and a greater range of motion — making them perfect for CrossFit and functional fitness routines.
Single under
The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.
In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
goblet squat
The goblet squat is a simple yet effective squat variation that builds lower body strength, core stability, and squat mechanics. A key movement in many goblet squat workouts, it's performed holding a dumbbell or kettlebell at chest level.
In this workout, goblet squats improve quad and glute activation, encourage proper posture, and are great for both beginners and experienced athletes. The goblet squat is perfect for strength training, conditioning, or as a mobility-focused accessory movement.