1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
"EMOM 20 – Monostructural Madness"
Every minute on the minute for 20 minutes (5 rounds of 4 stations):
Minute 1: 8–18 Calories on Assault Bike
Minute 2: 8–18 Calories Rowing
Minute 3: 8–18 Calories on Ski Erg
Minute 4: Rest
This conditioning piece is simple in structure but brutal in demand. Each minute challenges your ability to recover under aerobic strain. The rotating format allows you to focus on pacing across three machines while rewarding those who can stay consistent without redlining. Use the rest to prep for the next sprint.
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
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
EMOM 6
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
EMOM 6
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
crossfit emom workout, double under workout, Goblet Squat workout, jump rope workout, push-up workout, single under workout, v-up workout
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
crossfit conditioning workout, crossfit kettlebell workout, double under workout, emom crossfit workout, full body emom wod, ghd sit-up workout, kettlebell cluster workout, single under workout, ski erg workout
EMOM 20
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters
5: Pause
assault bike workout, Devils press workout, double under workout, dumbbell clean and jerk workout, dumbbell cluster workout, EMOM workout, knee raises workout, knees to elbows workout, single under workout, toes to bar workout
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
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout
EMOM 20
1: 10-18 cal bike
2: 1 round of Cindy
3: 10-18 cal row
4: Rest
AMRAP workout, hand-release push-up workout, kettlebell overhead walk workout, kettlebell swing workout, row workout
AMRAP 16
15 HR. Push Ups
15 meter Double KB Overhead walk
25 KB Swings
300/400 meter row
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
assault bike workout, Burpee workout, crossfit emom workout, rowing workout
EMOM 16
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: 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.
