1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
"EMOM 20 – 3 Machines, 1 Mission: Don’t Stop"
Inspired by the legendary CrossFitter Mikko Salo, this is a cardio capacity test across three machines:
Minute 1: Max Calorie Ski Erg
Minute 2: Max Calorie Rowing
Minute 3: Max Calorie Assault Bike
Minute 4: Rest
(Repeat for 5 total rounds – 20 minutes)
This is the half version of the classic “MIKKO” workout — a relentless engine builder designed to push your pace and aerobic threshold. Stay consistent across all 5 rounds and aim to match or build your calories each cycle.
barbell cycling workout, burpee over bar workout, crossfit barbell emom, front squat workout, shoulder to overhead workout
E2MOM 10
9 Burpee over the bar
7 Front squat
5 Shoulder to overhead
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
assault bike workout, Burpee workout, conditioning workout, crossfit kettlebell workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
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 @14/20 lbs
Bike workout, Burpee workout, DB snatch workout, Deadlift workout
EM4OM 16
12/15 cal bike
10 Burpees DB deadlift
20 Alternating DB snatch
atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, Overhead Lunges workout, V-ups workout, Wallballs workout
EMOM 20
1: 15-20 Wallballs @14/20 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
abmat sit-up workout, amrap crossfit wod, goblet lunge workout, kettlebell swing workout, pistol squat workout, rowing workout
AMRAP 20
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings @12/20 Intermediate: @16/24 RX: @20/28
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit workout, knee raises workout, knees to elbows workout, rowing workout, toes to bar workout
AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
abmat sit-up workout, burpee over rower workout, emom crossfit workout, rowing workout
AMRAP 16
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
bike erg workout, box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
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.
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.
