EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings Intermediate: @16/24 | RX: @20/28
5: 12/15 cal Ski erg
6: Rest
"Parallette Pulse" is a mixed-modal 18-minute EMOM combining monostructural cardio, explosive burpee movements over parallettes, and kettlebell swings. This varied interval challenges your engine, power, and gymnastics skills.
Push calories hard on the row, bike, and ski stations without blowing up. Burpees over parallettes require precision and speed, maintaining flow and tight landings. KB swings should be fluid and powerful, cycling weight efficiently through the hips.
Balance effort to ensure you finish each minute with time to reset. Use the rest station to breathe and prepare. Aim for consistent rounds and avoid burnout. Focus on technique and pacing for optimal results across all stations.
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings Intermediate: @16/24 | RX: @20/28
5: 12/15 cal Ski erg
6: Rest
"Parallette Pulse" is a mixed-modal 18-minute EMOM combining monostructural cardio, explosive burpee movements over parallettes, and kettlebell swings. This varied interval challenges your engine, power, and gymnastics skills.
Push calories hard on the row, bike, and ski stations without blowing up. Burpees over parallettes require precision and speed, maintaining flow and tight landings. KB swings should be fluid and powerful, cycling weight efficiently through the hips.
Balance effort to ensure you finish each minute with time to reset. Use the rest station to breathe and prepare. Aim for consistent rounds and avoid burnout. Focus on technique and pacing for optimal results across all stations.
1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat
2: 12/15 Cal Assault Bike
3: 2–3 rounds of: 5 x Pull ups + 5 x Toes to bar
4: Rest
1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest
1: 10 Burpee box jump over
2: 6–10 Pull-ups + 6–10 Toes to bar (same number of each)
3: 12 DB Clusters
4: 12–15/15–20 Cal Row
5: Rest
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
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
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
1: 60 Double unders / 50 Single crossovers
2: 10–15 Double DB Snatch
3: Max effort calories on Assault bike
4: Rest
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: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
12/15 cal Row
10m Handstand walk
10m Barbell back rack lunges
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
20/28 Cal Bike Erg
3 Rope Climbs
3 Power Cleans
6 Front Squats
9 Burpee Double Jump Over Bar
Rest 1 min between rounds
200/300 m ski
10 Front rack reverse lunges -
8 Push press
100 Single unders/60 Double unders
TC: 16
1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers
AMRAP workout, row workout, wall ball workout
19 wall balls - lbs RX: lbs
19 cal row
dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
air squat workout, bike erg workout, pull-up workout, push-up workout
6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg
TC: 24
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
double crossover workout, kettlebell clean and jerk workout, kettlebell overhead lunge workout, row workout, single crossover workout
12 KB Clean & Jerks
12 KB Overhead Lunges
12/16 cal Row
40 Single Crossovers / 20 Double Crossovers
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.
