25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
Workout Overview This one’s all about front-loading intensity, managing fatigue, and staying mentally tough when the legs start to go. 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to fail. This challenge 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.
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
Workout Overview This one’s all about front-loading intensity, managing fatigue, and staying mentally tough when the legs start to go. 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. With every round, the goal is to stay as efficient as possible while maintaining intensity. Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This CrossFit AMRAP workout is designed to improve performance and endurance.
This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish 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. Each second counts, each rep builds resilience. This dumbbell lunges is designed to improve performance and endurance.
Let your mindset lead when your muscles begin to fail. This challenge 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.
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
12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar
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
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
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
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest
1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
2 Wall walks
3 Double DB Power maker -
50 Single unders/40 Double unders/20 Single Crossovers
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: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
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: 1–3 x (1 Wall walk + 3 Wall facing HSPU)
2: 6 Squat cleans
3: 10 Chest to bar / 4 Bar muscle ups
4: 12/15 Cal Row
5: Rest
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
Round 1:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Air squats
Round 2:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Atomic sit ups/V-ups
Round 3:
12/15 cal row
8 Double DB devils press -
ME (maeffort) Burpees
power snatch workout, strict pull-up workout, wall ball workout
1 Power Snatch
2 Strict Pull ups
5 Wall balls
bar muscle up workout, chest to bar workout, row workout, squat clean workout, wall facing handstand push-up workout, wall walk workout
1: 1–3 x (1 Wall walk + 3 Wall facing HSPU)
2: 6 Squat cleans
3: 10 Chest to bar / 4 Bar muscle ups
4: 12/15 Cal Row
5: Rest
abmat sit-up workout, dumbbell snatch workout, dumbbell squat workout, hand-release push-up workout, handstand push-up workout, wall ball workout
14 DB snatch -
14 DB squats -
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups
dumbbell clean and jerk workout, dumbbell overhead lunge workout, row workout, toes to bar workout
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
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.
