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: 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
1: 4-6 D-ball cleans
2: 12 Burpee over D-ball
3: 30 m D-ball carry
4: Max reps GHD sit ups
5: Rest
1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest
1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees
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
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch - Intermediate: 30/45 RX: 35/50
3: 8-12 Burpees over bar
4: 10-18 cal bike
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
50 Single unders / Double unders
14 DB snatch -
20 DB lunges
Maburpee bojump overs
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
TC: 18
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
AMRAP workout, dumbbell hang clean and jerk workout, row workout, toes to bar workout
16 Knee raises/knees to elbows/Toes to bar
20 DB hang clean and jerks - Intermediate: 15/22,5 RX:
22/28 cal row
air squat workout, burpee box jump over workout, chest to bar workout, double under workout, dumbbell snatch workout, pull-up workout
100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs
TC: 12
box jump over workout, burpee over kettlebell workout, double kettlebell front rack lunge workout, double under workout, handstand walk workout, wall walk workout
4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB
Rest 2 min
2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk
TC: 16
AMRAP workout, Burpee workout, double under workout, running workout, sit-up workout, standing bike workout, walking lunges workout
600 m Standing Bike
50 Walking Lunges
400 m Run
30 Double Unders
20 Sit-ups
10 Burpees to Target
bar muscle up workout, double under workout, wall ball workout, wall walk workout
2-4-6-8:
Bar muscle-ups
Wall walks
20-40-60-80:
Double unders
Wall balls
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.
