1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
Workout Overview This is the half version of the classic “MIKKO” workout — a relentless engine builder designed to push your pace and aerobic threshold. 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.
Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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.
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
Workout Overview This is the half version of the classic “MIKKO” workout — a relentless engine builder designed to push your pace and aerobic threshold. 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.
Each second counts, each rep builds resilience. Let your mindset lead when your muscles 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.
40-70 Single unders / Double Unders
10-12 Double DB clusters -
3 min rest
7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B
3 min rest
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -
1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest
12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
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
A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts
B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups
200 Meter Run
12 Wall Balls
10 Power Cleans
8 Overhead Squats
10/14 Cal Assault Bike (add 2 cal each round)
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest
Buy in: 120 Single crossovers
3 rounds
15/19 cal Ski erg
4 Wall walks
3 rounds
200 m run
8 Front rack lunges
4 Power jerk
TC: 17
12 Double DB deadlift
15 cal Ski erg
12 Double DB Thrusters
5 Ring pull ups / Ring muscle ups
12 GHD sit ups
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
1-2-3-4-5…
D-Ball clean - lbs
HR. Push ups / HSPU
OA Devils press -
*After every round: 14/19 cal Bike
bike erg workout, Burpee workout, row workout, shuttle run workout
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
assault bike workout, box step over workout, burpee double dumbbell deadlift workout, wall walk workout
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
assault bike workout, Burpee workout, dumbbell snatch workout, EMOM workout, wall ball workout
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
assault bike workout, Burpee workout, for time workout
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
AMRAP workout, bike erg workout, ski erg workout, wall walk workout
15 Cal Ski Erg
30 Cal Bike Erg
*E2MOM: 2 Wall Walks
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.
