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Throttle Zone - Crossfit Workout

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EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

Workout Overview

This dual-block EMOM is built for aerobic power and threshold repeatability. You’ll alternate between machine conditioning and movement volume under fatigue. First, bike erg meets shuttle sprints — both drive the heart rate and challenge your engine. After a short rest, it transitions into a burpee-row couplet where pacing and grit take center stage. It’s a total-body sweat session with constant motion.

Execution and Focus

Start steady on the bike, aiming to hit your target cals with 10–15 seconds to spare. Use that transition to get mentally ready for the shuttle sprints — they demand tight turns and quick pacing. In the second block, stay efficient on the rower. Try not to overshoot your pace and risk blowing up before the burpees. Burpees should be unbroken, but not reckless — find your rhythm early. Focus on breathing and managing transitions rather than sprinting out the gate.

Strategy and Finish

If you're just surviving the minutes, treat it like an aerobic threshold test. But if you’re competitive, push the bike and row to the edge of recoverability, then dig deep on the shuttle and burpee sets. Don’t redline early — every interval should feel tough but repeatable. The goal is sustained output across all 16 minutes, not a burnout halfway through. This one’s as much mental as physical.

Throttle Zone - Crossfit Workout

, , ,

EMOM 8

1: 15/20 cal Bike erg
2: 10 Shuttle runs

Rest 3 min

EMOM 8

1: 13/17 cal row
2: 13 Burpees

The Workout description

Workout Overview

This dual-block EMOM is built for aerobic power and threshold repeatability. You’ll alternate between machine conditioning and movement volume under fatigue. First, bike erg meets shuttle sprints — both drive the heart rate and challenge your engine. After a short rest, it transitions into a burpee-row couplet where pacing and grit take center stage. It’s a total-body sweat session with constant motion.

Execution and Focus

Start steady on the bike, aiming to hit your target cals with 10–15 seconds to spare. Use that transition to get mentally ready for the shuttle sprints — they demand tight turns and quick pacing. In the second block, stay efficient on the rower. Try not to overshoot your pace and risk blowing up before the burpees. Burpees should be unbroken, but not reckless — find your rhythm early. Focus on breathing and managing transitions rather than sprinting out the gate.

Strategy and Finish

If you're just surviving the minutes, treat it like an aerobic threshold test. But if you’re competitive, push the bike and row to the edge of recoverability, then dig deep on the shuttle and burpee sets. Don’t redline early — every interval should feel tough but repeatable. The goal is sustained output across all 16 minutes, not a burnout halfway through. This one’s as much mental as physical.
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What is an "EMOM, interval" workout?

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.

Why Choose an EMOM CrossFit Workout?

  • 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.

What kind of exercises are in this workout?

  • Row Erg

    Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.

    In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.

  • Burpee

    The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.

    In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.

  • bike erg

    The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.

    In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.

  • shuttle run

    The shuttle run is a high-intensity, agility-based movement that involves running back and forth between two points. Common in shuttle run workouts, it develops speed, acceleration, change-of-direction skills, and aerobic capacity.

    In this workout, shuttle runs challenge your footwork, coordination, and cardiovascular endurance—especially when combined with strength movements. Whether done for distance, time, or reps, the shuttle run is a simple yet effective way to improve athletic conditioning.

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