800/600 m. bike
8 KB snatch - @12/20 Intermediate: @16/24 RX: @20/28
12 KB reverse lunges - @12/20 Intermediate: @16/24 RX: @20/28
8 KB snatch - @12/20 Intermediate: @16/24 RX: @20/28
16 Wallballs @14/20 lbs
Workout Overview This WOD is all about consistent pacing, kettlebell control, and smart transitions. Get your heart rate up on the bike, then settle into solid form work with the KB and wall ball. 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 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.
800/600 m. bike
8 KB snatch - @12/20 Intermediate: @16/24 RX: @20/28
12 KB reverse lunges - @12/20 Intermediate: @16/24 RX: @20/28
8 KB snatch - @12/20 Intermediate: @16/24 RX: @20/28
16 Wallballs @14/20 lbs
Workout Overview This WOD is all about consistent pacing, kettlebell control, and smart transitions. Get your heart rate up on the bike, then settle into solid form work with the KB and wall ball. 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 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.
2 Squat Cleans
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings
1: 1 Burpee over DB + 10 DBL DB snatch -
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest
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
Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar
Rest 2 minutes
Repeat
1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest
1: 4-6 D-ball cleans
2: 12 Burpee over D-ball
3: 30 m D-ball carry
4: Max reps GHD sit ups
5: Rest
12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -
1: Max Cal Ski
2: 4 Wall Walks
3: Max Cal Assault Bike
4: 12 C2B / 4 Bar Muscle Ups
5: Rest
1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest
12/15 cal bike
10 Burpees DB deadlift -
20 Alternating DB snatch -
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
6 Burpees to Target
12/16 Cal Echo Bike
Max Reps Unbroken Wall Balls
Wall Ball Weights: @14/20 – @20/30
1000/1200 m Bike erg
3 Wall walks / 10 m Handstand walk
10 Kettlebell Clean
8+8 KB Single Arm Front Rack Lunges
double dumbbell clean workout, dumbbell bench press workout, wall ball workout
12-10-8-6-8-10-12
DB bench press
Double DB cleans
Heavy wall balls
assault bike workout, Burpee workout, dumbbell snatch workout, EMOM workout, wall ball workout
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
bar facing burpee workout, dumbbell snatch workout, push-up workout, squat clean workout, toes to bar workout, wall ball workout
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
assault bike workout, box jump workout, EMOM workout, push-up workout, row workout, wall ball workout
1: 10-18 Bojumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
bike erg workout, double dumbbell overhead lunge workout, single crossover workout, toes to bar workout
40 Single Crossovers
18 Toes to Bar
15 Cal Bike Erg
12 Double DB OH Lunges
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.
