workout

Rest is E2arned - Crossfit Workout

E2MOM 10

9 Burpee over the bar
7 Front squat - @30/40 Intermediate: @35/50 RX: @40/60
5 Shoulder to overhead - @30/40 Intermediate: @35/50 RX: @40/60

The Workout description

Workout Overview

Workout Overview This is a powerful sprint-style EMOM that demands fast transitions, tight barbell cycling, and burpee grit. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. This CrossFit AMRAP workout is designed to improve performance and endurance.

Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This dumbbell lunges is designed to improve performance and endurance.

Execution and Focus

This challenge is about No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.

Workouts with the same "EMOM" format

50 and Furious

E2MOM until 50 devils press is completed

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -

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Power Burpee EMOM

EMOM 16

EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest

Cluster Crisis

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 -

Grind Rotation

EMOM 16

1: 5 Man Makers
2: 11/15 cal Assault Bike
3: 8–10 Strict Chin-ups
4: Rest

The Cardio Carousel

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

Double Trouble DT

2 x EMOM 6

Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar

Rest 2 minutes

Repeat

Burpee Buildup

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk -
6 KB goblet lunges

2 min rest

EMOM until failure

2 Hang Squat clean + 2 Front squat + 2 Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

Legs, Lungs & Loneliness

EMOM 16

1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups

Mikko Triangle (Half)

EMOM 20

1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest

Burpee Pull Cluster

EMOM 20

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

Workouts with simliar Tags

burpee over bar workout, front squat workout, shoulder to overhead workout

Engine x Skill

2 Rounds

AMRAP 3

4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg

Rest 2 min

AMRAP 3

4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike

Rest 2 min

Progressively Worse Decisions

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

Over the Rack & Under Pressure

For time

9-6-3
D-ball over rack - lbs
Back squat -

*200 m run after each round

Rest 2 min

12-9-6
D-ball Squat clean
Shoulder to overhead -

*200 m run after each round

TC: 19

Assaulted By The Clock

2 rounds

10/13 Cal assault bike
21 Deadlift -
10/13 Cal assault bike
15 Hang power cleans -
10/13 Cal assault bike
9 Shoulders to overhead -
10/13 Cal assault bike

2 min pause

TC: 16

Ladder of Fire

AMRAP 13

3-6-9-12-15… (by 3s)
Deadlifts
Handstand Push-Ups
Front Squats
Bar Facing Burpees

EMOM workout

Barbell Mash-Up

assault bike workout, Deadlift workout, front squat workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout

EMOM 16

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

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for time workout

Progressively Worse Decisions

burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

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EMOM workout

Don’t Skip the Shuttle

burpee over bar workout, Deadlift workout, EMOM workout, shuttle run workout, v-up workout

EMOM 16

1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs

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for time workout

Interruption Protocol

bike erg workout, front squat workout, power jerk workout, toes to bar workout

For Time

5/6 km Bike

Every 2 min (starting at 0:00):
6 Toes to Bar
6 Power Jerks
6 Front Squats

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for time workout

For Time & Glory”

double under workout, for time workout, front squat workout, jerk workout, power clean workout, single under workout

7 Rounds for time

5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

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What is an "EMOM" workout?

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.

Why Choose an EMOM CrossFit Workout?

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.

What kind of exercises are in this workout?

Burpee over bar
The burpee over bar adds an explosive jump over your barbell after each burpee, increasing intensity and coordination. It’s a common feature in burpee over bar workouts, combining cardio, agility, and full-body conditioning in one simple movement.
In this workout, burpees over the bar challenge your endurance, mental toughness, and pacing — especially under fatigue. Whether you’re jumping laterally or forward-facing, the burpee over bar is guaranteed to elevate your heart rate and test your focus.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
front squat
The front squat is a fundamental strength movement that targets the quads, glutes, core, and upper back. Known for its upright posture and barbell position on the shoulders, it’s a key lift in Olympic lifting and a staple in any front squat workout.
In this workout, front squats build leg strength, mobility, and posture, while reinforcing a strong core under load. Whether used for volume, tempo, or heavy singles, the front squat is essential for developing power and movement efficiency.
jerk
The jerk is a powerful Olympic lifting movement that drives a barbell from shoulder to overhead with explosive force. Central to advanced jerk workouts, it typically follows a clean and is executed by dipping and driving the bar overhead—either with a split stance or power stance.
In this workout, the jerk builds overhead strength, power, and coordination while demanding precision and speed. It trains the legs, core, and shoulders simultaneously, making it an essential movement for athletes looking to improve explosive strength and total-body stability under load.