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

workout description

"EMOM 16 – Legs, Core & Burn"

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.

Here’s what you’ll cycle through:

Goblet Squats
@12/16 (Intermediate: 16/20 | RX: 20/24 kg)
Quads and glutes on fire — stay upright and keep depth.

Push-Ups
Keep a steady rhythm or scale to knees. Core tight, chest to floor.

Single Unders / Double Unders
Choose your level. Aim for unbroken sets and smooth breathing.

One-Legged V-Ups
Controlled tempo = core control. Alternate legs or stick to one side per round.

Goal: Hit consistent reps each round while keeping movement quality high. This one’s all about stamina, control, and recovery under fatigue.

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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 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.