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
"EMOM 16 – Engines Only"
This 16-minute EMOM is a pure cardio conditioning test, built to push your pacing, recovery, and willpower.
You’ll cycle through 4 stations, 4 times total:
Calorie Rowing
Beginner: 10/14
Intermediate: 12/16
RX: 14/18
Burpees
Perform 10–15 reps, adjust to your level to stay consistent
Calorie Assault Bike
Beginner: 10/14
Intermediate: 12/16
RX: 14/18
Pause / Rest
Use this wisely… the next round comes fast.
This WOD is about finding a sustainable engine pace, pushing your threshold, and hitting each station with intent.
Score: Stay consistent across all rounds.
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
assault bike workout, Burpee workout, conditioning workout, crossfit kettlebell workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
EMOM 9
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings
2 min pause
EMOM 9
1: Burpees to target
2: Double KB front squat
3: Wallballs @14/20 lbs
barbell cycling workout, burpee over bar workout, crossfit barbell emom, front squat workout, shoulder to overhead workout
E2MOM 10
9 Burpee over the bar
7 Front squat
5 Shoulder to overhead
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
air squat workout, burpee over dumbbell workout, Devils press workout, dumbbell clean workout, dumbbell deadlift workout, dumbbell hang clean workout, dumbbell squat workout, emom crossfit workout
4 x EMOM 4
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
Burpee workout, crossfit for time wod, rowing and burpee wod, rowing workout
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal row
Burpees
assault bike workout, dumbbell snatch workout, rowing workout, v-up workout
EMOM 25
1: Cal roning
2: Alt. V-ups
3: DB hang snatch
4: Cal assault bike
5: Pause
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
assault bike workout, Burpee workout, conditioning workout, crossfit kettlebell workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
EMOM 9
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings
2 min pause
EMOM 9
1: Burpees to target
2: Double KB front squat
3: Wallballs @14/20 lbs
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min 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.
