4 Devils Press + 6 DB Thrusters Intermediate: @15/22,5 RX: @17,5/25
Rest 3 min
30 Double unders + 6 Toes to bar
This 13-minute piece features two 5-minute EMOMs with a 3-minute rest in between. The first block combines heavy-hitting dumbbell movements—devils press and thrusters—while the second block transitions into coordination and core, with double unders and toes to bar. It’s a quick but potent combo of strength, skill, and aerobic demand.
The first EMOM is front-loaded with DB volume. The devils press should be done with solid form—tight core, smooth transitions overhead. Go straight into thrusters with minimal pause. The key is efficient breathing and posture. During the second EMOM, your focus shifts to timing and midline control. Stay relaxed on the rope and composed on the bar. Keep a rhythm in the dubs and avoid grip death during T2B.
Choose weights that let you go unbroken in the first EMOM but leave you challenged by minute 4 or 5. Keep transitions snappy. Use the 3-minute rest to fully reset—breathe deep, shake out the shoulders. In EMOM 2, break T2B if needed to maintain quality movement. Your goal is to stay consistent across all 10 minutes of work, ending with a controlled push. This piece will light up your shoulders, lungs, and core—don’t waste a round.
4 Devils Press + 6 DB Thrusters Intermediate: @15/22,5 RX: @17,5/25
Rest 3 min
30 Double unders + 6 Toes to bar
This 13-minute piece features two 5-minute EMOMs with a 3-minute rest in between. The first block combines heavy-hitting dumbbell movements—devils press and thrusters—while the second block transitions into coordination and core, with double unders and toes to bar. It’s a quick but potent combo of strength, skill, and aerobic demand.
The first EMOM is front-loaded with DB volume. The devils press should be done with solid form—tight core, smooth transitions overhead. Go straight into thrusters with minimal pause. The key is efficient breathing and posture. During the second EMOM, your focus shifts to timing and midline control. Stay relaxed on the rope and composed on the bar. Keep a rhythm in the dubs and avoid grip death during T2B.
Choose weights that let you go unbroken in the first EMOM but leave you challenged by minute 4 or 5. Keep transitions snappy. Use the 3-minute rest to fully reset—breathe deep, shake out the shoulders. In EMOM 2, break T2B if needed to maintain quality movement. Your goal is to stay consistent across all 10 minutes of work, ending with a controlled push. This piece will light up your shoulders, lungs, and core—don’t waste a round.
1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest
A: EMOM 4
3 Devils press –
6 DB deadlift –
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans –
6 DB squats –
6 Burpee over DB
2 min pause
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
1: 200 meter run
2: 9 Burpee box jump overs
3: Max reps Pull ups/Chest to bar
4: Rest
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: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest
1: A-jumps
2: Double DB Shoulder to Overhead
3: Double DB Clean
4: GHD Sit ups
5: Rest
Work for 45 sec every minute. Find a steady pace and try to keep the pace and the same amount of reps for the 3 rounds.
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
200/250 m row + 4 Overhead squat –
300/400 m bike + 6 Bar facing burpees
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
100 Single unders / 50 Double unders
35 Alternating DB snatch – Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
TC: 21
50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over
30 Ring rows/Pull ups/Chest to bar
50 DB squats –
70 DB snatch –
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
TC: 15
50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU
Rest 3 min
50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls
double under workout, for time workout, front squat workout, jerk workout, power clean workout, single under workout
5 Power clean –
4 Front squat
3 Jerk
40 Single unders/20 Double unders
TC: 12
abmat sit-up workout, air squat workout, Burpee Box Jump workout, double under workout, for time workout, power clean workout, pull-up workout, ring row workout, single under workout, thruster workout, wall ball workout
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans – Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders
TC: 19
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
11 Deadlift –
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans –
11 Ring rows/Pull ups
11 Bojumps
11 Jerks –
TC: 18
burpee to target workout, e2mom workout, Goblet Squat workout, hand-release push-up workout, handstand push-up workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
5 HR push up/ HSPU
5 Knee raises/knees to elbows/T2B
5 Goblet squat –
7 HR push up/HSPU
7 Knee raises/knees to elbows/T2B
7 Goblet squat –
9 HR push up/HSPU
9 Knee raises/knees to elbows/T2B
9 Goblet squat –
When failure rest for 2 min and then complete:
5-7-9-11
Burpees to target
KB swings –
burpee over bar workout, clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
15/20 cal row
6 Clean & Jerk – Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
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.
