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: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats
Rest 4 min
8/10 Cal Row
1 Clean & Jerk
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: 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.
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest
6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls
Wall Ball Weights: @14/20 – @20/30
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
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause
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
800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
100 Single unders/double unders
100 Front squat -
100 DB snatch -
EMOM (including 00:00) 4 Burpees Over Dumbbell
TC: 15
Buy in: 10 D-ball Cleans
5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees
Cash out: 15 D-ball Squats
TC: 17
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
abmat sit-up workout, box jump over workout, double dumbbell deadlift workout, dumbbell clean workout, dumbbell snatch workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift -
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Bojump overs
8 Alternating DB snatch - intermediate:
8 DB OH lunges
8 Sit ups
air squat workout, assault bike workout, Deadlift workout, interval workout, ski erg workout
Cal ski - 6/10 / Intermediate: 8/12 / RX: 10/14
Mareps deadlift the rest of the minute
Deadlift -
TC: 13
Rest 3 min
Cal bike - Intermediate: 10/14 / RX: 12/16
Mareps Air squats the rest of the minute
TC: 13
bike erg workout, for time workout, row workout, ski erg workout
250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
back squat workout, bar muscle up workout, box jump workout, burpee pull-up workout, Deadlift workout, hand-release push-up workout, wall walk workout
3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU
TC: 17
assault bike workout, dumbbell snatch workout, row workout, v-up workout
1: Cal roning
2: Alt. V-ups
3: DB hang snatch -
4: Cal assault bike
5: Pause
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.
