12/15 cal bike
10 Burpees DB deadlift - @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5
20 Alternating DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
Workout Overview You’ve got 4 minutes to complete the work each round. Move fast, breathe smarter, and survive the cycle. If you finish early, that’s your rest — so earn it! 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. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let 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.
12/15 cal bike
10 Burpees DB deadlift - @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5
20 Alternating DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
Workout Overview You’ve got 4 minutes to complete the work each round. Move fast, breathe smarter, and survive the cycle. If you finish early, that’s your rest — so earn it! 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. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let 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.
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
10/14 cal Assault bike
10 Alternating DB snatch
2 Burpees (add 2 every round)
1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs
1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk -
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.
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: 1-3 Rope pulls/rope climbs
2: 20-30 Jumping lunges
3: 20-40 sec static hold at top of ring dip
4: 8-15 Knee raises/knees to elbows/T2B
5: Pause
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest
4 Devils Press + 6 DB Thrusters
Rest 3 min
30 Double unders + 6 Toes to bar
16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
TC: 16
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
TC: 15
1 round of:
10 Dual DB power clean -
10 Dual DB squat
10 Dual DB push press
Then alternate between:
Maeffort cal bike erg / cal ski erg
Total Time: 15 minutes
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
bike erg workout, box jump workout, push-up workout, v-up workout
20 bojumps
500 m bike
20 push ups
500 m bike
20 V-ups
TC: 24
burpee box jump over workout, dumbbell box step over workout, dumbbell snatch workout, toes to bar workout
18 Alternating DB snatch
15 Toes to bar
12 DB step overs
*Every 3 min: 10 Burpee box jump overs
burpee box jump over workout, dumbbell snatch workout, for time workout
10 dumbbell snatches -
15 burpee bojump-overs
20 dumbbell snatches
15 burpee bojump-overs
30 dumbbell snatches
15 burpee bojump-overs
40 dumbbell snatches
15 burpee bojump-overs
50 dumbbell snatches
15 burpee bojump-overs
TC: 20
box jump workout, burpee box jump over workout, double under workout, dumbbell snatch workout, echo bike workout, line facing burpee workout
1: 3 rounds: 6 DB Snatch + 20 Double unders
2: 8 Burpee box jump overs + 8 Box Jumps + 8 Line facing Burpees
3: 20/24 Cal Echo Bike
burpee box jump over workout, Deadlift workout
5 Burpee Box Jump overs
10 Deadlift
5 Burpee Box Jump overs
Rest 30 sec between rounds
TC: 10
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.
