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
"E4MOM 16 – The Burpee Burner"
Every 4 minutes for 16 minutes, you’ll take on a nasty little triplet:
12/15 cal Bike – just enough to get your legs screaming
10 Burpee Dumbbell Deadlifts – burpee + lift = misery math
20 Alternating DB Snatches – a grip test disguised as cardio
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!
assault bike workout, dumbbell snatch workout, rowing workout, v-up workout
EMOM 25
1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause
air squat workout, burpee over dumbbell workout, Devils press workout, dumbbell clean workout, dumbbell deadlift workout, dumbbell hang clean workout, dumbbell squat workout, emom crossfit workout
4 x EMOM 4
A: EMOM 4
3 Devils press
6 DB deadlift
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans
6 DB squats
6 Burpee over DB
2 min pause
burpee dumbbell step over workout, rowing workout, wall ball workout
E3MOM x 5
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs
Bike workout, kettlebell lunge workout, kettlebell snatch workout, wall ball workout
E5MOM 20
800/600 m. bike
8 KB snatch
12 KB reverse lunges
8 KB snatch
16 Wallballs @14/20 lbs
atomic sit-up workout, Deadlift workout, Hang Power Clean workout, Kettlebell Swings workout, Overhead Lunges workout, V-ups workout, Wallballs workout
EMOM 20
1: 15-20 Wallballs @14/20 lbs
2: 10 Deadlift + 10 hang power clean
3: 20 OH lunges with wallball
4: 15-20 KB swings
5: 15-20 Atomic situps/V-ups
atomic sit-up workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, single under workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
Burpee workout, crossfit for time wod, rowing and burpee wod, rowing workout
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal row
Burpees
Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout
AMRAP 17
15 Alternating KB overhead reverse lunges
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups
15 KB snatch
5 round crossfit wod, bar facing burpee workout, crossfit interval wod, Deadlift workout, for time crossfit wod, kettlebell push press workout
5 rounds
6 Deadlift
8 Bar facing burpees
12 KB push press
1:1 rest between rounds
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.
