1: Cal Row
2: Cal Ski Erg
3: Cal Assault bike
4: Rest
This is a half version of the original Mikko Triangle—a classic CrossFit conditioning benchmark. The format is simple but brutal: cycle through rowing, ski erg, and assault bike with a rest minute every fourth round. It’s an aerobic powerhouse builder and recovery pacing test, often used to sharpen high-end capacity with built-in structure.
Approach the row with a consistent cadence, hitting target calories without overreaching. On the ski, focus on long pulls and solid rhythm—don’t sprint. The Assault bike will test your resolve—ride hard but save enough for the next rounds. Your rest minute is key: breathe, reset, and prepare. Keep technique sharp and posture strong on all machines.
Aim for consistent outputs across all three machines. For each EMOM station, you should finish in under 50 seconds to allow a transition buffer. Use the rest to bring heart rate down and avoid blow-up in later rounds. In rounds 5–7, the fatigue builds—dig deep to maintain your pacing. This is a test of engine, discipline, and pacing control. Stay locked in and build that base.
1: Cal Row
2: Cal Ski Erg
3: Cal Assault bike
4: Rest
This is a half version of the original Mikko Triangle—a classic CrossFit conditioning benchmark. The format is simple but brutal: cycle through rowing, ski erg, and assault bike with a rest minute every fourth round. It’s an aerobic powerhouse builder and recovery pacing test, often used to sharpen high-end capacity with built-in structure.
Approach the row with a consistent cadence, hitting target calories without overreaching. On the ski, focus on long pulls and solid rhythm—don’t sprint. The Assault bike will test your resolve—ride hard but save enough for the next rounds. Your rest minute is key: breathe, reset, and prepare. Keep technique sharp and posture strong on all machines.
Aim for consistent outputs across all three machines. For each EMOM station, you should finish in under 50 seconds to allow a transition buffer. Use the rest to bring heart rate down and avoid blow-up in later rounds. In rounds 5–7, the fatigue builds—dig deep to maintain your pacing. This is a test of engine, discipline, and pacing control. Stay locked in and build that base.
12 Double DB hang power clean & jerk -
9 Double DB burpee deadlift
15/20 Cal Assault bike
200m Run
15 GHD Sit-ups
12 Double DB Clean & Jerks
12 Burpee DB Step-ups
1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest
4 Devils Press + 6 DB Thrusters
Rest 3 min
30 Double unders + 6 Toes to bar
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges
2 min rest
2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
assault bike workout, dumbbell overhead walking lunge workout, dumbbell snatch workout, dumbbell thruster workout, hand-release push-up workout, pistol squat workout, toes to bar workout
20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats
*Every 3 min: 12/15 Cal Assault bike
air squat workout, assault bike workout, Deadlift workout, interval workout, ski erg workout
Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -
TC: 13
Rest 3 min
Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute
TC: 13
AMRAP workout, assault bike workout, burpee to target workout, pull-up workout, reverse lunge workout, ring row workout
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
assault bike workout, bar facing burpee workout, Deadlift workout
8/11 Cal Assault Bike
8 Bar Facing Burpees
12 Deadlifts
8/11 Cal Assault Bike
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.
