1: 8-16 DB squat snatch - @10/15 Intermediate: @15/22,5 RX: @17,5/25
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
Comment: Choose a number and work for no longer than 45-50 sec.
"EMOM 16 – One Arm, All Out"
Every minute on the minute for 16 minutes (4 rounds through):
Minute 1: 8–16 One-Arm Dumbbell Squat Snatches
@10/15 kg
Intermediate: @15/22.5 kg
RX: @17.5/25 kg
Demo
Minute 2: 10–18 Calories on Bike Erg
Minute 3: 10–18 One-Arm Dumbbell Hang Clean & Jerks
Minute 4: 10–18 GHD Sit-Ups
Pick a rep range that allows you to complete each movement in 45–50 seconds. This EMOM emphasizes balance, stamina, and control—especially under fatigue from unilateral loading and midline fatigue. Use smart pacing and smooth transitions to stay consistent across all four cycles.
Bike workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbow workout, knees to elbows workout, power snatch workout, toes to bar workout
E3MOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch
3: 8-12 Burpees over bar
4: 10-18 cal bike
crossfit conditioning workout, crossfit kettlebell workout, double under workout, emom crossfit workout, full body emom wod, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout
EMOM 20
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters
5: Pause
assault bike workout, Burpee workout, conditioning workout, crossfit kettlebell workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
EMOM 9
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings
2 min pause
EMOM 9
1: Burpees to target
2: Double KB front squat
3: Wallballs @14/20 lbs
assault bike workout, EMOM workout, row workout, ski erg workout
EMOM 20
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
EMOM 6
40-70 Single unders / Double Unders
10-12 Double DB clusters
3 min rest
EMOM 6
7-10 Double DB devils press
15-20 Knee raises/knees to elbows/T2B
3 min rest
EMOM 6
8-18 cal assault bike
12-14 Double DB Hang clean & Jerk
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
bike erg workout, box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
bike erg workout, dumbbell clean workout, dumbbell push press workout, dumbbell squat workout, interval workout, ski erg workout
2 min on/1 min off x 6
1 round of:
10 Dual DB power clean
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Max effort cal bike erg / cal ski erg
air squat workout, bike erg workout, Deadlift workout, interval crossfit workout, ski erg workout
1 ON/1 OFF
6/10 / Intermediate: 8/12 / RX: 10/14 Cal ski
Then: Max Deadlifts in remaining time - @35/50 Intermediate: @45/60 RX: @60/80
Complete 60 total deadlifts
3 min pause
1 ON/1 OFF
8/12 / Intermediate: 10/14 / RX: 12/16 cal bike
Then: Max Air Squats in remaining time
Complete 100 Air Squats
AMRAP workout, dumbbell clean and jerk workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout
AMRAP 20
8 Knee raises/knees to elbows/Toes to bar
10 DB hang clean and jerks
14/12 cal row
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.
