workout

Load & Lungs - Crossfit Workout

2 Rounds

EMOM 4

1: 8–12 Box Step Overs – Intermediate: @2×15/22,5 | RX: @2×17,5/25
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

The Workout description

Workout Overview

“Load & Lungs” is a double-round EMOM interval workout featuring weighted step overs, gymnastic strength, machine power, and a grueling burpee-deadlift combo. It’s structured to push both stamina and skill under fatigue, with minimal rest windows to recover.

Execution and Focus

Keep a consistent rhythm through the box step overs and stay tall through the wall walks. The Assault Bike is meant to spike your heart rate—make sure you recover enough to handle the burpee DB deadlifts. Movement efficiency and pacing are key to surviving both rounds.

Strategy and Finish

Start round one conservatively. Aim to complete each EMOM window within 40–45 seconds, leaving time to reset. Transition smoothly between efforts. Use the 2-minute rest wisely—regroup and prepare for round two with intention. The goal is consistent quality work across both rounds, not just surviving the first.

Workouts with the same "for time" format

Barbell Box Out

10 Rounds

5 Hang Clean & Jerks
5 Back Squats
5 Bar Facing Burpees

TC: 13

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

Endurance Shift

For Time – 4 Rounds

10/13 Cal Ski Erg
9 Power Clean
4 Burpee Pull up / Bar Muscle ups

Into

4 Rounds
200 m Run
9 Pull ups
4 Shoulders to overhead

TC: 20

Pedal and Pull

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

Wall Ball’s Angry Cousin

4 rounds for time

4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean

1 min rest

TC: 18

The 12 Loop

6 Rounds

12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch
TC: 16

The Great Wall-Up

For Time

2-4-6-8:
Bar muscle-ups
Wall walks

20-40-60-80:
Double unders
Wall balls

The DB Double Feature

For time 5 rounds

8 DBL DB hang snatch –
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min

For time 5 rounds

10 DBL DB hang cleans –
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB

TC: 23

Open 18.1

Open 18.1 – AMRAP 20

8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks –
14/12 cal row

The Engine Test

5 Rounds for Time

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

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

Workouts with simliar Tags

assault bike workout, box step over workout, burpee double dumbbell deadlift workout, wall walk workout

Ballistic Charge

3 min on / 2 min off x 5

12/15 Cal Assault Bike
3 Wall Walks
4 D-ball Cleans
ME D-ball Squats

Step It Up

AMRAP 12

3 Wall walks/10 m handstand walk
8 KB snatch (left arm) –
8 KB snatch (right arm)
12 KB goblet step ups

Mixed Grip

AMRAP 6

20m Farmer Carry
9 Toes to Bar
6 Front Squats

Rest 3 min

AMRAP 6

6 Power Cleans
9 Cal Assault Bike
20 Single Crossovers

Five Minutes of Fury

EMOM 20

1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls

The DB Dance

10 Rounds

10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch –
12 Wall balls 14/20 lbs

TC: 19

Interval workout

Combo Crunch

bench press workout, box jump over workout, handstand walk workout, Hang Power Clean workout, v-up workout, wall walk workout

2 Rounds

AMRAP 3
6 Hang Power Clean
12 V-ups
3 Wall walks / 10 meter HSW

Rest 2 min

AMRAP 3
6 Bench Press
12 Box Jump overs

Rest 2 min and repeat

Try it

for time workout

Three Levels of Hell

assault bike workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, dumbbell snatch workout, for time workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout

For time

Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch –

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch

1 min rest

Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch

TC: 26

Try it

for time workout

Pyramid Scheme

assault bike workout, Burpee workout, for time workout

For time

12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees

TC: 17

Try it

AMRAP workout

Bar Burn Blitz

assault bike workout, bar facing burpee workout, power snatch workout

AMRAP 9

6 Bar facing Burpees
8 Power Snatch
10/12 Cal Assault Bike

Try it

EMOM workout

No Walk in the Park

bike erg workout, EMOM workout, parallette facing burpee, wall walk workout

E3MOM 12

16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks

Try it

What is an "for time" 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?

box step over
Box step-overs are a functional unilateral movement where the athlete steps onto and over a box, challenging leg strength, balance, and coordination. In box step over workouts, this movement is often performed for volume, power, or endurance—loaded or bodyweight.
In this workout, box step-overs target the quads, glutes, and hamstrings while training controlled transitions and lateral movement. The elevated step creates a full range of motion, making this an excellent choice for building lower-body resilience and athletic flow.
Assault Bike
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.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.