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.
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
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: 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.
1: 45 sec goblet squats -
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
1: 6-10 Double DB Devils press -
2: 20 Double DB Front squat
3: 12-15 Hand release push ups/10-12 HSPU
4: 10-20 cal Machine (row if possible)
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
1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row
Work for 40 sec every minute.
1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest
Use a heavy weight for Sled push.
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -
Total time: 20 min
1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy
bar facing burpee workout, bike erg workout, overhead squat workout, row workout
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout
14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row
AMRAP workout, burpee over rower workout, row workout, wall ball workout
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
Burpee workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell reverse lunge workout, v-up workout, wall ball workout
A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts
B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups
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.
