Minute 1: 15–20 Pull-Ups / Chest to Bar
Minute 2: 10–15 Burpees to Target
Minute 3: 10–18 Cal Assault Bike
Minute 4: Rest
“The Vertical Grind” is a 16-minute EMOM built around gymnastics stamina and engine output. By combining high-rep pull-ups or C2B, explosive burpees to target, and bike sprints, this interval format keeps intensity high while giving you a 1-minute rest every fourth round to reset. Great for grip, lungs, and full-body pushing.
On minute 1, aim for 15–20 pull-ups or chest to bar reps. These should be unbroken or done in 2 quick sets. Minute 2 features 10–15 burpees to target—use a 6–8” overhead target to enforce consistency. Minute 3, push hard for 10–18 calories on the assault bike. Minute 4 is a full recovery window before repeating. Repeat for 4 total cycles.
Stay smooth and composed through gymnastics. Burpees should be snappy and rhythmic to stay under :45. Use the bike to push but not max out—think 85–90% effort. The rest minute should let you reset breathing and grip before diving into the next cycle. This emom workout blends pull-up workout, chest to bar workout, burpee to target workout, and assault bike workout into a tight, effective structure that builds endurance and sharpens transitions.
Minute 1: 15–20 Pull-Ups / Chest to Bar
Minute 2: 10–15 Burpees to Target
Minute 3: 10–18 Cal Assault Bike
Minute 4: Rest
“The Vertical Grind” is a 16-minute EMOM built around gymnastics stamina and engine output. By combining high-rep pull-ups or C2B, explosive burpees to target, and bike sprints, this interval format keeps intensity high while giving you a 1-minute rest every fourth round to reset. Great for grip, lungs, and full-body pushing.
On minute 1, aim for 15–20 pull-ups or chest to bar reps. These should be unbroken or done in 2 quick sets. Minute 2 features 10–15 burpees to target—use a 6–8” overhead target to enforce consistency. Minute 3, push hard for 10–18 calories on the assault bike. Minute 4 is a full recovery window before repeating. Repeat for 4 total cycles.
Stay smooth and composed through gymnastics. Burpees should be snappy and rhythmic to stay under :45. Use the bike to push but not max out—think 85–90% effort. The rest minute should let you reset breathing and grip before diving into the next cycle. This emom workout blends pull-up workout, chest to bar workout, burpee to target workout, and assault bike workout into a tight, effective structure that builds endurance and sharpens transitions.
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters -
5: Pause
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
6 Bar facing burpees + 4 Deadlift
Rest 2 min
1: 6-10 Burpee BoJump
2: 10-12 DB step overs - RX:
Rest 2 min
Cal row - Intermediate: 11/15 RX: 13/18
1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats
Rest 4 min
8/10 Cal Row
1 Clean & Jerk
18 Wall Balls
12–16 DB Squat Snatch
10–12 DB Facing Burpees
10–18 Cal Assault Bike
Rest
1: 15/20 cal Bike erg
2: 10 Shuttle runs
Rest 3 min
1: 13/17 cal row
2: 13 Burpees
1: 60 Double Unders
2: 18–20 Dumbbell Snatches
3: 10–13 Burpees Over Dumbbell
4: 16–18 GHD Sit-Ups
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -
EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest
1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks
16/20 cal standing bike
Scaled: 4, Intermediate: 6, RX: 8 Parallette facing burpees
2 Wall walks
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
TC: 26
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
20 DB Snatch
15 DB Thrusters
20 Toes to bar
15 m Walking OH Lunges
20 Hand Release Push ups
15 Pistol Squats
*Every 3 min: 12/15 Cal Assault bike
bar muscle up workout, double dumbbell burpee deadlift workout, double dumbbell devil’s press workout, double dumbbell hang clean and jerk workout, double dumbbell overhead lunge workout, ghd sit-up workout, pull-up workout, ring muscle up workout, running workout, single crossover workout
1 round:
13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run
Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up
assault bike workout, Burpee workout, for time workout
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
assault bike workout, row workout, ski erg workout
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
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.
