1: 10 meter Double KB front rack walking lunges Intermediate: @2x12/16 | RX: @2x16/24
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest
“Rack & Rattle” is a 5-station EMOM designed to hit strength, skill, and sprint elements. You’ll rotate through a sequence of double kettlebell front rack walking lunges, Assault bike sprints, double kettlebell jerks, and double unders, finishing each cycle with a minute of rest. Each station has its own challenge, demanding coordination, capacity, and grit across the full 20-minute block.
The lunges require posture and core control—keep the KBs tight and move smoothly. Go all out for 15 seconds on the bike to spike your engine, then manage breathing as you prep for the jerks. Jerks should be crisp and powerful—dip and drive with intent. Finish the round with smooth, fast double unders. Rest minute should be focused on recovery, not collapsing.
Consistency is key. Complete each station with time to spare so you’re not rolling straight into the next round gassed. Pick KB weights that challenge you but allow full range of motion and minimal breaks. Track total rounds completed unbroken or note where you struggle to finish in time. This EMOM rewards athletes who move with purpose and precision from start to finish.
1: 10 meter Double KB front rack walking lunges Intermediate: @2x12/16 | RX: @2x16/24
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest
“Rack & Rattle” is a 5-station EMOM designed to hit strength, skill, and sprint elements. You’ll rotate through a sequence of double kettlebell front rack walking lunges, Assault bike sprints, double kettlebell jerks, and double unders, finishing each cycle with a minute of rest. Each station has its own challenge, demanding coordination, capacity, and grit across the full 20-minute block.
The lunges require posture and core control—keep the KBs tight and move smoothly. Go all out for 15 seconds on the bike to spike your engine, then manage breathing as you prep for the jerks. Jerks should be crisp and powerful—dip and drive with intent. Finish the round with smooth, fast double unders. Rest minute should be focused on recovery, not collapsing.
Consistency is key. Complete each station with time to spare so you’re not rolling straight into the next round gassed. Pick KB weights that challenge you but allow full range of motion and minimal breaks. Track total rounds completed unbroken or note where you struggle to finish in time. This EMOM rewards athletes who move with purpose and precision from start to finish.
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: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
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
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
1: 9 Goblet Squats + 9 KB Swings
2: 12 KB Cleans
3: 50 Single Crossovers
15/20 Cal Standing Bike
Max Reps DB Devil’s Press
Rest 2 min
6 DB Facing Burpees
Max Reps Wall Balls @14/20 lbs
10-9-8-7-6-5-4-3-2-1
Thrusters
100-90-80-70-60-50-40-30-20-10
Double Unders
TC: 15
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
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges -
6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges
Rest 2 min
2 Wall Walks
8/12 Cal Assault Bike
Rest 2 min and repeat
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
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
air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout
1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest
double under workout, dumbbell clean workout, dumbbell snatch workout, for time workout, single under workout, wall ball workout
20 Heavy DB Snatch -
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
TC: 26
assault bike workout, kettlebell clean and jerk workout, kettlebell front rack lunge workout, rope climb workout
8/10 Cal Assault Bike
10 meter KB Front Rack Lunges
2 Rope Climbs
ME KB Clean & Jerk
Rest 2 min between AMRAPs
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
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.
